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

  • EASYWOD Banded Hip thrust 5 x 8 Strength

    Banded Hip thrust 5 x 8

    1 - 2 min REST between rounds

    Painon kanssa tai ilman pelkällä kumpparilla.

  • Skills (Pistol Squat Progression) Workout

    Progressions
    (Use a dumbell to assist in balancing if needed)

    1) Feet and Knees together squat
    2) Single Leg squat to target
    3) Single Leg squat to Double Leg raise
    4) Double Leg squat to Single Leg raise
    5) Pistol Squat
    6) 3 x 8 alt. @ TM Progression

  • (HATCH) Front squat, week 1: 1×5@60%, 3x1x5@70% Strength

    • 1x5@60%
    • 1x5@70%
    • 1x5@70%
    • 1x5@70%

  • Takakyykky 2,2,2,2 Strength

    Takakyykky 2,2,2,2

    nousevilla painoilla, tauot 2 min.

  • Rest day Workout

    Recovery and mobility. Eat and rest. Smell the flowers.

  • Takakyykky 1RM Strength

    Takakyykky 1RM

    selvitä 1 toiston maksimi kilot

  • Open workout 18.3 Workout

    WORKOUT 18.3

    2 rounds for time of:

    100 double-unders
    20 overhead squats
    100 double-unders
    12 ring muscle-ups
    100 double-unders
    20 dumbbell snatches
    100 double-unders
    12 bar muscle-ups

    Time cap: 14 minutes

    VARIATIONS
    Rx’d: (Ages 16-54)
    Men perform 115-lb. OHS, 50-lb. DB snatches
    Women perform 80-lb. OHS, 35-lb. DB snatches

    Scaled: (Ages 16-54)
    Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
    (for both MU sets), 35-lb. DB snatches
    Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
    (for both MU sets), 20-lb. DB snatches

    Teenagers 14-15:
    Boys perform 75-lb. OHS, 35-lb. DB snatches
    Girls perform 55-lb. OHS, 20-lb. DB snatches

    Scaled Teenagers 14-15:
    Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
    (for both MU sets), 20-lb. DB snatches
    Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
    (for both MU sets), 10-lb. DB snatches

    Masters 55+:
    Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets),
    35-lb. DB snatches
    Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets),
    20-lb. DB snatches

    Scaled Masters 55+:
    Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups
    (for both MU sets), 20-lb. DB snatches
    Women perform single-unders, 35-lb. OHS, jumping chest-to-bar
    pull-ups (for both MU sets), 10-lb. DB snatches

  • Grace Workout

    “Grace”

    30 clean & jerk (135/95)

  • Deadlift Weightlifting 101 (Week 3) Strength

    1 x 20 + 3 x 10

    Add 5kg to previous week

    Rest 3min between sets

    Start with your stronger grip and change every set!
    No belt, no straps!

  • Strict Pull Ups Strength

    5x5 Strict pull ups