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

  • Kelly Workout

    WOD: "Kelly"

    Five rounds for time of:
    Run 400 meters
    30 Box jump, (24"/20")
    30 Wall ball shots, (20/14)

    TC 30 minutes

  • 1RM Push Press Strength

    Find your 1RM for push press

  • Pressing strength Workout

    pressing strength:
    2 rounds:
    max reps shoulder press
    max reps push press
    max reps push jerk
    use 60-70% of 1rm shoulder press
    rest 3-5min between rounds

    Merkkaa tulokseksi paino ja toistomäärä yhteensä.
    viikko 1 - 60% 1rm
    viikko 2 - 65% 1rm
    viikko 3 - 70% 1rm

  • CFS Push Strength

    WOD 29/07/2014
    Punnerrus 1X10 70%. 1X15 65%. 1X20 60%

  • Jennifer Workout

    Complete as many rounds as possible in 26 minutes of:

  • Takakyykky 7,7,7 Strength

    Takakyykky 7,7,7 (nousevilla painoilla) jätä 1-2 toistoa varastoon

    tauot 2 min.

  • Handstanding Annie Workout

    “Handstanding Annie”
    50-40-30-20-10 Double Unders
    50-40-30-20-10 Situps
    10-8-6-4-2 Handstand Pushups

  • Conditioning Workout

    FOR TIME in pairs YGIG!

    5 rounds:

    20/15 Cal Row
    12 KB Deadlift
    9 KB Hang Squat Clean
    6 KB Push Jerk
    14 Front Rack Step Back Lunges

    2 x KB 16/12kg

    TC 30min!

  • Clean Complex Workout

    Find technical max in:
    Hang Power Clean + Power Clean + Split Jerk

    POOR technique includes:
    -Knees caving in
    -Elbows dropping
    -No full lock out
    -FAILING!

  • Open 16.1 Workout

    WORKOUT 16.1

    RX
    Complete as many rounds and reps as possible in 20 minutes of:

    • 25-ft. overhead walking lunge
    • 8 burpees
    • 25-ft. overhead walking lunge
    • 8 chest-to-bar pull-ups

    Men lunge 95 lb.
    Women lunge 65 lb.

    Scaled:
    Complete as many rounds and reps as possible in 20 minutes of:

    • 25-ft. front rack walking lunge
    • 8 burpees
    • 25-ft. front rack walking lunge
    • 8 jumping chin-over-bar pull-ups

    Men lunge 45 lb.
    Women lunge 35 lb.