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

  • Cooper test Workout

    Run as many meters as possible in 12 minutes
    RPE 5

  • Deadlift 7x1 Strength

    Deadlift 7x1

  • Back Squat Strength

    4x5 Back Squat
    20 mins. Make each set heavy but keep good quality.

  • Rengassoutu 3x maksimi toistot Workout

    Rengassoutu 3x makismi toistot

    tauot 2 min.

  • 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

  • Back Squat 5RM Strength

    Within 20 Mins find a back squat 5RM

  • Mobility Workout

    mobility

  • Karen Workout

    FOR TIME:

    150 WALLBALL 20/14lbs

    TC: 15min

  • Snatch 5x2 Strength

    Snatch 5x2
    Focus on technique! Not all out.

  • Back squat 10x10 Strength

    Back squat 10x10