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

  • "One Ugly Ride" Workout

    For time:
    Every 2:00 complete:
    20/16cal Row
    50 DU
    Max set of Power Snatches @35/25kg
    Until 50 Power Snatches are completed.
    TC10min

    If you need to scale, scale only one movement.
    17/13 Row or 30 DU.

  • Low Hang Snatch + Pause Snatch Strength

    5 Sets of Low Hang Snatch + Pause Snatch
    Set 1: 2+1 at 60% 1RM Hang Snatch
    Set 2: 2+1 at 60%
    Set 3: 1+1 at 65%
    Set 4: 1+1 at 65%
    Set 5: 1+1 at 70-75%
    - Rest 2-3 mins btw sets.

    Low hang snatches are BELOW the knees. Snatches from the floor with a :02 PAUSE IN CATCH. Done as singles.

  • Sots Press Strength

    5x5 Sots Press
    - Building weight, but good quality movement
    - Rest as needed

  • Päivän treeni 11.12 Workout

    LÄMMITTELY
    2 kierrosta, 00:40/liike
    Cat-Cow
    Rintarangan kierto oik.
    Rintarangan kierto vas.
    Lapapunnerrus
    Supermies
    Hollow rocks
    Lapsen lepoasento - punnerrus
    Lapaveto
    Rintarangan avaus boksilla

    VOIMA
    EMOM 10
    3-5x leuanveto / jaloilla avustettu leuanveto

    Merkkaa suoritukseksi leuanvetojen kokonais toistomäärä emomissa

    METCON
    4 kierrosta, 30s./30s.
    1. Roikkuminen
    2. Rengassoutu
    3. Kerä rutistus
    4. Yhden käden pull over

  • OHS Strength

    In 15min:
    Build to days heavy 3 rep OHS

  • 5x2 Power Snatches Strength

    5 sets of 2 Power Snatches
    Set 1: 70% 1RM Power Snatch
    Set 2: 70-75%
    Set 3: 70-75%
    Set 4: 75-80%
    Set 5: 80-85%
    - Rest 2-3min

  • 3 Rounds For Time Workout

    3 rounds for time
    20-15-10x reps of
    Wall ball (rx 9/6kg)
    KB swing (rx 24/16kg))
    Box jumps (rx 24/20")

  • 3 rounds Workout

    3 rounds
    20x Burpee
    20x Front squat (rx 45/70kg)
    20x Box jumps (24/20 inch)

  • Deadlift Strength

    5 x 5

  • Crossfit Open 18.3 Workout

    WORKOUT 18.3

    2 rounds for time of:

    100 double-unders
    20 overhead squats
    100 double-unders
    12 ring muscle-ups
    100 double-unders
    20 dumbbell snatches
    100 double-unders
    12 bar muscle-ups

    Time cap: 14 minutes

    VARIATIONS
    Rx’d: (Ages 16-54)
    Men perform 115-lb. OHS, 50-lb. DB snatches
    Women perform 80-lb. OHS, 35-lb. DB snatches

    Scaled: (Ages 16-54)
    Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
    (for both MU sets), 35-lb. DB snatches
    Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
    (for both MU sets), 20-lb. DB snatches

    Teenagers 14-15:
    Boys perform 75-lb. OHS, 35-lb. DB snatches
    Girls perform 55-lb. OHS, 20-lb. DB snatches

    Scaled Teenagers 14-15:
    Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
    (for both MU sets), 20-lb. DB snatches
    Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
    (for both MU sets), 10-lb. DB snatches

    Masters 55+:
    Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets),
    35-lb. DB snatches
    Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets),
    20-lb. DB snatches

    Scaled Masters 55+:
    Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups
    (for both MU sets), 20-lb. DB snatches
    Women perform single-unders, 35-lb. OHS, jumping chest-to-bar
    pull-ups (for both MU sets), 10-lb. DB snatches