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

  • Butterflys + bulgarian deadlifts Strength

    1A) Butterfly pull ups 3x10 or butterfly kip/kip 4x10
    1B) bulgarian deadlifts 5x(5+5) use very light weight 20-40kg

  • KB/DB Work + jumps Workout

    For time:
    KB/DB Walking Lunges – 20 m (rx 20 kg/ 15 kg)
    Box Jumps – 30 Reps
    KB/DB Walking Lunges – 20 m (rx 20 kg/ 15 kg)
    Toes to Bar – 30 Reps
    KB/DB Walking Lunges – 20 m (rx20 kg/ 15 kg)
    Burpees – 30 Reps
    KB/DB Walking Lunges – 20 m (rx 20 kg/ 15 kg)

    Time cap 15 minute

  • Crossfit Open 19.2 Workout

    WORKOUT 19.2 RX’D

    Beginning on an 8-minute clock, complete as
    many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans (weight #1)
    25 toes-to-bars
    50 double-unders
    13 squat cleans (weight #2)
    If completed before 8 minutes, add 4 minutes
    to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans (weight #3)
    If completed before 12 minutes, add 4
    minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans (weight #4)
    If completed before 16 minutes, add 4
    minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans (weight #5)

    Stop at 20 minutes.

    RX’D LOADING
    Rx’d: (Ages 16-54)
    Men squat clean 135-185-225-275-315 lb.
    Women squat clean 85-115-145-175-205

    WORKOUT 19.2 SCALED

    Beginning on an 8-minute clock, complete as
    many reps as possible of:

    25 hanging knee-raises*
    50 single-unders
    15 squat cleans (weight #1)
    25 hanging knee-raises*
    50 single-unders
    13 squat cleans (weight #2)
    If completed before 8 minutes, add 4 minutes
    to the clock and proceed to:
    25 hanging knee-raises*
    50 single-unders
    11 squat cleans (weight #3)
    If completed before 12 minutes, add 4
    minutes to the clock and proceed to:
    25 hanging knee-raises*
    50 single-unders
    9 squat cleans (weight #4)
    If completed before 16 minutes, add 4
    minutes to the clock and proceed to:
    25 hanging knee-raises*
    50 single-unders
    7 squat cleans (weight #5)

    Stop at 20 minutes.

    SCALED LOADING AND VARIATIONS
    Scaled: (Ages 16-54)
    Men squat clean 95-115-135-155-185 lb.
    Women squat clean 55-75-95-115-135 lb.

  • Push jerk x 2 OTM Strength

    Push jerk x 2 OTM 14 minute

  • 4 Rounds for Quality Workout

    4 Rounds For Quality:

    8 Good morning
    10 Weighted sit ups
    12 Plank twist

  • Wod 2.0 HSPU Strength

    HSPU 4 x 3

  • Pull ups Strength

    3-5 reps of Pull ups OTM 10 min

  • Push up pyramid Strength

    Perform 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of push up. Rest 20sec between sets.

  • Painnnosto 1 Muscle snatch + push press behind the neck Strength

    Warm up 6 rounds
    Muscle snatch x 2 + push press btn

    Use barbell or light weight.

  • Front rack walking lunge Strength

    5 x 10m