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

  • Power Snatch Strength

    Every minute for 10 minutes perform 4 power snatches.

    Post loads used for each round.

  • Fitness Workout

    A.
    Five sets of:
    Weighted Pull-Ups x 2 reps
    Rest 30 seconds

    immediately followed by…

    Every 90 seconds, for 12 minutes (8 sets
    Two sets of:
    5-7 Wide Pronated Grip Pull-Ups
    Rest 45-60 seconds
    5-7 Pronated Grip Pull-Ups
    Rest 45-60 seconds
    5-7 Supinated Grip Pull-Ups
    Rest 45-60 seconds
    5-7 Mountain Climber Pull-Ups
    Rest 45-60 seconds

    B.
    In teams of two, alternate sets to complete four each of:
    15 Burpees
    400 Meter Run

  • CrossFit edistyneet klo 20 #2 Workout

    For time:

    10 OHS 80/55kg
    20 DU
    3 ring MU
    15 OHS 70/50kg
    20 DU
    6 ring MU
    20 OHS 60/40kg
    20 DU
    9 ring MU
    25 OHS 50/35kg
    20 DU
    12 ring MU

  • Strength WL WOD - SGHP Strength

    #Strength
    max, 2 kg ramping, of:

  • Strength WL WOD - SB Strength

    #Strength
    max, 2 kg ramping, of:

    • BB snatch balance

  • Strength WL WOD - CGHP Strength

    #Strength
    max, 2 kg ramping, of:

  • 3 rounds Workout

    3 rounds:
    Max rep:
    Strictict pull ups
    Ring dips

  • Shoulder press Strength

    SP: 3x10

  • Snatch 1 rm Strength

    Focus: Warm Up to 80% snatch 1RM then 7x1 increasing load each round finding new 1RM (25 minute cap)

    Metcon: 11.1 / 14.1 Open WOD

    10 Minute AMRAP:

    •   30 Double Unders

    •   15 P. <a href='/journal/movements/1'>Snatch</a>es (75/55)

    L2 = same snatch wgt & 90 singles

    L1 = 50 singles & 15 Swings @ 35/20

    Tip – Standards do not require one fluid movement for snatch. Maintain a closer grip than normal so that you do not have as far to go to touch ground

    (Please do not drop 10’s & 15’s from over head. If you do it is a NO REP)

    Score = 1RM / Rounds + Reps

  • "Reverse Hulk Hogan" Workout

    every 2min for 20min
    Modified: 10 rounds for time

    7 burpees
    5 power clean @ 85kg
    3 muscle ups