WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • 3-position snatches x 5 Strength

    3-position snatch x 5

  • Zercher Squat 3x3 Strength

    Three heavy sets of three

  • PRE WORKOUT: LIGHT SQUATTING Strength

    Warm-up together, then for 15 minutes with partner:

    4 sets:
    7 Front Squat + 13 Back Squat.

    Use a rack if necessary
    Keep the load light and easy!

  • Etukyykky 1RM Strength

    Etukyykky 1RM

    selvitä 1 toiston maksimi kilot

  • Takakyykky 8,8,8 Strength

    Takakyykky 8,8,8

    nousevilla painoilla.
    2 min tauot.

  • EMOM x 20, Power Snatch Strength

    Power snatch

    5min x5
    5min x3
    5min x1
    5min x5

  • "P.A.I.N" Workout

    Amrap 4
    12/10cal row
    8 Burpee

    Rest 4min

    Amrap 4
    200m run
    15 kbs 24/16kg (eye level)

    • Tulokset kommenttikenttään.

  • Open workout 18.5 Workout

    WORKOUT 18.5
    Complete as many reps as possible in 7 minutes of:

    3 thrusters
    3 chest-to-bar pull-ups
    6 thrusters
    6 chest-to-bar pull-ups
    9 thrusters
    9 chest-to-bar pull-ups
    12 thrusters
    12 chest-to-bar pull-ups
    15 thrusters
    15 chest-to-bar pull-ups
    18 thrusters
    18 chest-to-bar pull-ups
    This is a timed workout. If you complete the round of 18,
    go on to 21. If you complete 21, go on to 24, etc.

    VARIATIONS
    Rx’d: (Ages 16-54)
    Men use 100 lb.
    Women use 65 lb.

    Scaled: (Ages 16-54)
    Men use 65 lb., perform jumping chin-over-bar pull-ups
    Women use 45 lb., perform jumping chin-over-bar pull-ups

    Teenagers 14-15:
    Boys use 65 lb., perform chin-over-bar pull-ups
    Girls use 45 lb., perform chin-over-bar pull-ups

    Scaled Teenagers 14-15:
    Boys use 45 lb., perform jumping chin-over-bar pull-ups
    Girls use 35 lb., perform jumping chin-over-bar pull-ups

    Masters 55+:
    Men use 65 lb., perform chin-over-bar pull-ups
    Women use 45 lb., perform chin-over-bar pull-ups

    Scaled Masters 55+:
    Men use 45 lb., perform jumping chin-over-bar pull-ups

    Women use 35 lb., perform jumping chin-over-bar pull-ups

  • 1RM power snatch Strength

    Find your power snatch 1RM

  • Front squat 5x2 Strength

    Front squat, five sets of heavy two.