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

  • 18.3 Workout

    2 rounds for time of:

    Men perform 115-lb. OHS, 50-lb. DB snatches
    Women perform 80-lb. OHS, 35-lb. DB snatches

    Time cap: 14 minutes

  • Turkish get up Strength

    Find your 1RM Turkish get up for both hands

  • Chin up EMOM Strength

    7 x 4
    *Leave 2-3 reps in the tank

  • 400 challenge Workout

    Vapaavalintaisella kahvakuulalla:

    1. 40 tempausta, 40 kyykkyä, 40 rinnallevetoa, 40 työntöä
    2. 30 tempausta, 30 kyykkyä, 30 rinnallevetoa, 30 työntöä
    3. 20 tempausta, 20 kyykkyä, 20 rinnallevetoa, 20 työntöä
    4. 10 tempausta, 10 kyykkyä, 10 rinnallevetoa, 10 työntöä

  • Conditioning Workout

    3 RFT:

    100 DU
    25 HSPU

    TC 10min!

  • Angie Workout

    "Angie"

    For time:
    100 Pull-ups
    100 Push-ups
    100 Sit-ups
    100 Squats

    (Time cap 30min)

    This workout can not be partitioned. You must compete all pull ups before moving into push ups etc.
    You can break it into sets of 5/10 reps but must complete one movement before progressing to the next.

  • Maastaveto 6,6,6 Strength

    Maastaveto 6,6,6

    nousvilla painoilla
    tauot 2 min.

  • Back squat Strength

    5x5 75-80%

  • Crossfit Games Open 23.1 Workout

    Workout 23.1 RX
    14.4 Repeat

    Complete as many reps as possible in 14 minutes of:
    – 60 Cal Row
    – 50 Toes To Bars
    – 40 Wall Ball Shots (9/6 kg)
    – 30 Cleans (61/43 kg)
    – 20 Muscle-Ups

    If you complete one full round, start again on the rower and continue the sequence until time is up.
    Target for men 10 ft = 3,05 m, target for women 9 ft = 2,74 m

    Workout 23.1 Scaled

    Complete as many reps as possible in 14 minutes of:
    – 60 Cal Row
    – 50 Hanging Knee Raises
    – 40 Wall Ball Shots (6/4 kg)
    – 30 Cleans (43/29 kg)
    – 20 Chin-over-bar Pull-ups

    If you complete one full round, start again on the rower and continue the sequence until time is up.
    Target for men 10 ft = 3,05 m, target for women 9 ft = 2,74 m

  • Back squat Strength

    Back squat
    7x3