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

  • Bear Complex (Progression 1.) Workout

    EMOM 20
    60/40kg

    1 Power Clean
    1 Front Squat
    1 Push Press
    1 Back Squat
    1 Push Press Behind the neck

  • Clean Complex Workout

    Find technical max in the following complex:

    3-Position Clean + Push Jerk

  • WOD Workout

    "Flight Simulator"

    For Time
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
    Unbroken Double unders

    Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.

    Score is the time on the clock when the last set of unbroken double unders is completed.

    Intermediate
    10-20-30-40-50-40-30-20-10
    Unbroken Double unders

    Scaled
    1-2-3-4....
    Unbroken Double unders

    TC 12 min

  • Box squat 3x3 Strength

    Box squat 3x3

  • 4x12 Shoulder presses Strength

    4 kertaa shoulder press 60-70% 5RM shoulder press max:

    12 - 12 - 12 - 12

    Lepää 2 min.

  • Conditioning Workout

    6 rounds for time:

    3 Squat Clean 60/40kg
    1 Push Press
    3 Squat Clean
    1 Push Jerk
    3 Squat Clean
    1 Split Jerk

    Rest 1:30 after each round

    TC 15min!

    Score is total time!

  • Hip thrust Workout

    Hip thurst,

    3 x 6, AHAP

  • Back squat Strength

    Back squat 8-6-6-10-10

    Rest 3min between sets

  • Double KB/DB Row Strength

    3 x 12 AHAP

  • CrossFit Open Workout 16.2 Workout

    RX:

    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans, 61kg / 38kg

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    13 squat cleans, 83kg/ 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, 102kg / 65kg

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans, 124kg/ 79kg

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans, 142kg/ 93kg

    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, 43kg / 25kg

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    13 squat cleans, 52kg / 34kg

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    11 squat cleans, 61kg / 43kg

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    9 squat cleans, 70kg/ 52kg

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    7 squat cleans, 83kg/ 61kg

    Stop at 20 minutes.