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

  • Bench press 3x10 Strength

    Bench press 3x10

  • MOBILITY & STRETCHING Workout

    10-11am

  • Deadlift 7x1 Strength

    Deadlift 7x1

  • CrossFit Games 2019 / Open 19.5 Workout

    WOD
    Modified Open 19.5

    33-27-21-15-9

    Thrusters 30/45 KG
    Pull ups

    TC: 25 min

    RX is with C2B

    RX*WORKOUT 19.5*

    33-27-21-15-9 reps for time of:
    Thrusters
    Chest-to-bar pull-ups

    Time cap: 20 minutes

    VARIATIONS

    Rx’d: (Ages 16-54) Men use 95 lb.
    Women use 65 lb.

    Scaled: (Ages 16-54)
    Men use 65 lb. and perform jumping pull-ups Women use 45 lb. and perform jumping pull-ups

    Teenagers 14-15:
    Boys use 65 lb.
    Girls use 45 lb.

    Scaled Teenagers 14-15:
    Boys use 45 lb. and perform jumping pull-ups Girls use 35 lb. and perform jumping pull-ups

    Masters 55+:
    Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups

    Scaled Masters 55+:
    Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups

  • "DIANE" Workout

    For Time:
    21-15-9
    Deadlift 100/70kg
    HSPU

    Time cap: 10 min

  • Push press, 3x3 Strength

    Three sets of heavy threes

  • CrossFit Open workout 18.1 Workout

    WORKOUT 18.1

    Complete as many rounds as possible
    in 20 minutes of:
    8 toes-to-bars
    10 dumbbell hang clean and jerks
    14 / 12-cal row

    VARIATIONS
    Rx’d: (Ages 16-54)
    Men use 50-lb. dumbbell
    Women use 35-lb. dumbbell

    Scaled: (Ages 16-54)
    Men perform hanging knee-raises, use 35-lb. dumbbell
    Women perform hanging knee-raises, use 20-lb. dumbbell

    Teenagers 14-15:
    Boys use 35-lb. dumbbell
    Girls use 20-lb. dumbbell

    Scaled Teenagers 14-15:
    Boys perform hanging knee-raises, use 20-lb. dumbbell
    Girls perform hanging knee-raises, use 10-lb. dumbbell

    Masters 55+:
    Men use 35-lb. dumbbell
    Women use 20-lb. dumbbell

    Scaled Masters 55+:
    Men perform sit-ups, use 20-lb. dumbbell
    Women perform sit-ups, use 10-lb. dumbbell

  • Total 2 Workout

    Clean, 1 Rep
    Bench press, 1 Rep
    Overhead Squat, 1 Rep

  • Front Squat 4x4 Strength

    Front Squat 4x4

  • Cooper test Workout

    Run as many meters as possible in 12 minutes
    RPE 5