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

  • Power clean and push jerk 1RM Strength

    In 25min
    Power clean + push jerk 1RM

  • Pre WOD Workout

    Free Handstand hold practice
    10 min
    1mx1m

  • Lopputyö Workout

    3 kierrosta:

    10 dbl DB floor presses
    10 ring rows, 2s stop at top
    10 box dips

    Lepää jos tarvitsee.

  • Metcon Workout

    21 - 15 - 9

    Deadlift, 100/70

    5 - 4 - 3

    Rope climbs

  • Row, Lift & Walk Workout

    Each round for time
    5x Go every 4 min
    17/12 row
    12 Deadlift
    9 hang power clean
    6 stoh
    2 wall walks
    __
    - 70/48kg, or heavier
    - score is the slowest time

  • Bear Complex prog 1 Workout

    5 rounds, for time of

    400m run
    4 x
    1 Power Clean
    1 Front Squat
    1 Push Press
    1 Back Squat
    1 Push Press
    - Use 65% of heaviest on 4.6.

    Goal & Intensity:
    - Today’s session combines strength and conditioning – the aim is to improve control and barbell endurance. This is part of a progression toward heavier Bear Complex sets.
    - Movements are performed at a moderate load (65% of your max from June 4th), cleanly and unbroken. The run elevates heart rate, but the pace should stay steady and sustainable.
    -Don’t rush the barbell – controlled movement leads to better results. After the run, take a breath before jumping into the complex.
    - RPE: 7–8/10
    - Time Cap: 28 min

  • Rinnalleveto kyykkyyn 3 toistoa alkavalla minuutilla 6min Strength

    Rinnalleveto kyykkyyn 3 toistoa alkavalla minuutilla 6min, nosta painoa 2-5kg edelliseen kertaan nähden

  • Throw and Pull Workout

    For time
    30-25-20-15-10-5 Wall Balls
    12-10-8-6-4-2 Deadlifts 100/70kg

  • Open 12.2 Workout

    MEN - includes Masters Men up to 54 years old

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    75 pound Snatch, 30 reps
    135 pound Snatch, 30 reps
    165 pound Snatch, 30 reps
    210 pound Snatch, as many reps as possible

    WOMEN - includes Masters Women up to 54 years old

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    45 pound Snatch, 30 reps
    75 pound Snatch, 30 reps
    100 pound Snatch, 30 reps
    120 pound Snatch, as many reps as possible

    MASTERS MEN - includes Masters Men 55+

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    45 pound Snatch, 30 reps
    75 pound Snatch, 30 reps
    100 pound Snatch, 30 reps
    120 pound Snatch, as many reps as possible

    MASTERS WOMEN - includes Masters Women 55+

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    35 pound Snatch, 30 reps
    55 pound Snatch, 30 reps
    75 pound Snatch, 30 reps
    90 pound Snatch, as many reps as possible

  • Deadlift Strength

    5 x 3 Deadlift

    • tempo 3010
    • leave one rep in the tank
    • rest 3 minutes between sets