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

  • 3-4-16 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds
    8 push ups(full r.o.m)
    3-6 strict pull ups(2sec hold)
    10 superman

    Metcon-comp/Metcon
    Open 16.2
    Beginning on a 4-minute clock, complete as many reps as possible of:
      25 toes-to-bars
      50 double-unders
      15 squat cleans, 135 / 85 lb.

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      13 squat cleans, 185 / 115 lb.

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      11 squat cleans, 225 / 145 lb.

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      9 squat cleans, 275 / 175 lb.

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      7 squat cleans, 315 / 205 lb.

    Stop at 20 minutes.

    Scaled
    Beginning on a 4-minute clock, complete as many reps as possible of:
      25 hanging knee raises
      50 single-unders
      15 squat cleans, 95 / 55 lb.

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
      25 hanging knee raises
      50 single-unders
      13 squat cleans, 115 / 75 lb.

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
      25 hanging knee raises
      50 single-unders
      11 squat cleans, 135 / 95 lb.

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
      25 hanging knee raises
      50 single-unders
      9 squat cleans, 155 / 115 lb.

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
      25 hanging knee raises
      50 single-unders
      7 squat cleans, 185 / 135 lb.

    Stop at 20 minutes.

    Power(15) optional post wod
    bench/floor press 5x3
    box squat 5x3
    sumo dead 5x1

    Finisher
    stretch and roll

  • Fitness/Performance Workout

    A.
    Every 2 minutes, for 16 minutes (8 sets):
    Strict Shoulder Press x 2-3 reps

    Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

    B.
    Every minute, on the minute, for 21 minutes:
    Minute 1 – Russian Kettlebell Swings x 15 reps
    Minute 2 – Push Press x 15 reps
    (choose a weight that will challenge you in sets 4 & 5)
    Minute 3 – Double-Unders x 40-50 reps

  • 1/3 chelsea Workout

    10 min emom
    5 x pull up
    10 x push up
    15 x air squat

  • OPEN 16.1 Workout

    AMRAP 20min:
    7.6m OH Lunges (45/29.5)
    8 Bar facing Burpees
    7.6m OH Lunges
    8 C2B

    (1.52m=1rep)

  • Rinnallevetoa Strength

    Raaka rive 5 x 5

  • back squat Strength

    2 x 10 @ 50-60%

  • Shuttle runs Workout

    10 Rounds of (1min ON/20sec OFF)
    RUN (Shuttle 10m + 10m)

  • Rintarangan mobbaus extra Workout

    2 minuuttia rintarangan avaus selin kuntopallon päällä.

  • EMOM of C&J Strength

    3min EMOM
    3 Power Clean & Jerk T&G (Heavy 3:s)

    ca 1-2min rest

    3min EMOM
    2 Power Clean & Jerk T&G (heavy 2:s)

    ca 1-2min rest

    7min EMOM
    1 Clean & Jerk (work up to a heavy 1RM)

  • Olympic 10.2 Workout

    Emom 8
    one power clean + 3 split jerks (3sec pause)