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

  • 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

  • Back Squat Strength

    Back Squat
    4x3 + 1xME @85% of 3RM

    • The fifth set as many reps as possible @85% of your heaviest 3RM

  • Barbell conditioning Workout

    4 x 3 on 3 off
    10 Squat Clean + Push Jerk
    20 DU's
    5 burpees
    @ 75% + of 1 RM

    score is total rounds

  • Gymnastics conditioning Workout

    EMOM 21 min

    1) 18 cal Row
    2) 7-12 HSPU
    3) 7 - 12 toes to bar

  • Back Squats & High box jumps Strength

    5 sets every 3 minutes
    3 reps BS @50-60% 1RM
    after squats 3 high box jumps as explosive as possible 75/65 cm