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

  • CrossFit Games 2019 / Open 19.2 Workout

    RX:
    Beginning on an 8-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans, 61/38 kg.
    25 toes-to-bars
    50 double-unders
    13 squat cleans, 83/ 52kg.
    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans, 102/65 kg.
    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans, 124/79 kg.
    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans, 142/93 kg.

    Stop at 20 minutes.

    SCALED:
    Beginning on an 8-minute clock, complete as many reps as possible of:
    25 hanging knee-raises
    50 single-unders
    15 squat cleans, 43/25 kg.
    25 hanging knee-raises
    50 single-unders
    13 squat cleans, 52/34 kg.
    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee-raises
    50 single-unders
    11 squat cleans, 61/43 kg.
    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee-raises
    50 single-unders
    9 squat cleans, 70/52 kg.
    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee-raises
    50 single-unders
    7 squat cleans, 83/61 kg.

    Stop at 20 minutes.

  • Increasing GTOH with Cindy Workout

    Warm up first with light weight for 5 minutes.
    Then:

    1 GTOH (40/60kg) + 1 round of "Cindy" (5 pull-up, 10 push-up, 15 squat),
    2 GTOH + 1 round of Cindy,
    3 GTOH + 1 round..
    ....
    10 GTOH + 1 round of Cindy.
    Time cap 20min.

  • Back Squat (Strength Progression 3.) Strength

    4 x 5

    AHAFA (As Heavy As Form Allows)

    (~80% of 1RTM)

    3min rest between sets

  • Power snatch doubles Strength

    For 15 minutes

  • Weighted pull/chin up 1rm Strength

    ykkösmaksimi leuanvetoon

  • EMOM 30 Workout

    1) 5 HSPU

    2) 10 MB Clean 9/6kg

    3) 30 DU

    4) 40s Pinch Grip Hold 15/10kg

    5) REST

  • 2RM push press Strength

    15 minutes:

  • Squat clean Strength

    EMOM x 15

    Squat clean
    5x3
    5x2
    5x1

  • Front squat 3x4 Strength

    Front squat 3x4

  • Weighted pull ups Strength

    4 x 3