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

  • Deadlift Strength

    Deadlift 5 x 5

  • Open 23.3 Workout

    RX
    Starting with a 6-minute time cap, complete as many reps as possible of:

    5 wall walks
    50 double-unders
    15 snatches (weight 1)
    5 wall walks
    50 double-unders
    12 snatches (weight 2)

    *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

    20 strict handstand push-ups
    50 double-unders
    9 snatches (weight 3)

    *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

    20 strict handstand push-ups
    50 double-unders
    6 snatches (weight 4)

    ♀ 65 lb, 95 lb, 125 lb, 155 lb
    ♂ 95 lb, 135 lb, 185 lb, 225 lb

    Scaled

    Starting with a 6-minute time cap, complete as many reps as possible of:

    5 scaled wall walks
    50 single-unders
    15 snatches (weight 1)
    5 scaled wall walks
    50 single-unders
    12 snatches (weight 2)

    *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

    20 hand-release push-ups
    50 single-unders
    9 snatches (weight 3)

    *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

    20 hand-release push-ups
    50 single-unders
    6 snatches (weight 4)

    ♀ 45 lb, 65 lb, 75 lb, 85 lb
    ♂ 65 lb, 95 lb, 115 lb, 135 lb

  • Deload Squats Workout

    After 15 min of lower body mobility find YOUR perfect technique:

    *Air Squat

    *Back Squat @ 30%

    *Front Squat @ 30%

    *OHS @ 30%

  • 🟩 SKILL DAY - SKILLS FOR REPS Workout

    Warm-up:

    3:00 easy ergo, then:

    3 rounds:
    10 Scapula push ups
    10 ring row
    10 scapula pull-ups
    10 alt. one leg squats to sit on a box
    5 leg raise / kahap
    1 partial wall walk

    PROGRESSIVE WARM-UP:
    5 jumping pull-ups
    10 pistol squats (feet on ankle or assisted)
    10 leg raises
    10 hspu from box or 5 partial wall walk

    5 kipping or banded pull-ups
    10 alt. pistol squats from box / plate
    10 toes to bar/rings
    5 hspu / 2 wall walk

    5 kipping / butterfly pull-ups
    10 alt. Pistol squats
    10 T2B / T2R
    5 HSPU / 3 WW

    Rest

    AMRAP

    3 Rounds / 30s ON : 30s OFF

    1) Pull-up (Kipping/Butterfly)
    2) Alternating Pistol Squat
    3) Toes To Bar / or Toes to rings
    4) Handstand Push Up / or Wall walks

    Score total reps
    Also post reps by movement

    POST WORKOUT / STRETCHING

    :30 active hang from bar
    :10 rest
    :30 side plank hold (r)
    :10 rest
    :30 side plank hold (l)
    :10 rest
    :30 cobra stretch
    :10 rest
    :30 downward dog stretch

  • Työntö telineestä 5x2 Strength

    Työntö telineestä
    2,2,2,2,2
    nousevat painot, tauot 2 min.

  • 28 min alkavalla minuutilla Workout

    28min alkavalla minuutilla

    1. Leuanveto tiukka
    2. Laite
    3. Etunojapunnerrus
    4. Laite

  • OTM for 16 minutes Workout

    Odd minutes:
    4 x High box jumps
    Even minutes:
    3-position snatch

  • Deadlift 3x12 Strength

    Deadlift, 65% max

    12 - 12 - 12

  • CF Open 16.5 Workout

    21-18-15-12-9-6-3 reps for time of:
    – Thrusters (43/29 kg)
    – Bar Facing Burpees
    TC: 22 min
    With a running clock, as fast as possible complete the prescribed work in the order written. Athlete must complete 21 Thrusters and 21 Bar Facing Burpees, then 18 Thrusters and 18 Bar Facing Burpees, down to 15, 12, 9, 6, and 3 reps.
    ZONE 5 – Go as fast as you can!

  • Deadlift Strength

    4x5 Deadlift