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

  • Shoulder Press 2-2-2-2 Strength

    AHAP, but keep set weights as close as possible to each other, do NOT "work up" to a heavy 2RM!

  • Bench press threes Strength

    In 15 minutes:

    Bench press up tp heavy set of three (max two sets of heavy three)

  • Power clean & jerk Workout

    Build up to a heavy power clean and power jerk
    2+2

    2 power cleans and then 2 power jerks

  • Weighted C2B or Pull-up, 3x5 Strength

    three sets of five

  • Rope Climb Practice Workout

    Record any important details.

  • Front squat 6x4 Strength

    Front squat 6x4

  • 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