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

  • Open Workout 19.2 Workout

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

    • 25 toes-to-bars
    • 50 double-unders -15 squat cleans, 135 / 85 lb.
    • 25 toes-to-bars
    • 50 double-unders
    • 13 squat cleans, 185 / 115 lb.

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:

    • 25 toes-to-bars
    • 50 double-unders
    • 11 squat cleans, 225 / 145 lb.

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:

    • 25 toes-to-bars
    • 50 double-unders
    • 9 squat cleans, 275 / 175 lb.

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:

    • 25 toes-to-bars
    • 50 double-unders
    • 7 squat cleans, 315 / 205 lb.

  • Body armor Workout

    3 rounds
    30m double kb's OH walking
    30m double kb's front carry
    60m farmers walking
    rest 2 min and repeat

  • Muscle up progressions Workout

    Work on:

    -your false grip
    -kipping with false grip
    -ring row to turn overs, feet on the box
    -banded muscle ups

  • Jerk, Every 90-120sec x12 Strength

    Jerk Every 90-120 sec x12:

    3x @ sets 1-3 RPE 3-4
    2x @ sets 4-6 RPE 3-4
    2x @ sets 7-9 RPE 4
    1x @ sets 10-12 RPE 4-5

    First 3 sets a triple, next 6 sets a double and last 3 sets singles. Add loading after 3 sets. Jerks can be Push Jerks or Split Jerks.

  • 5 Rounds E6MOM: Workout

    Row 500/400m,
    6 Chest to Bar,
    9 Kettlebell swing
    12 Wallball

  • Open chipper prep Workout

    14 Min AMRAP;
    40 Cal row
    20 dB step overs 22.5/15kg
    40 Wall balls
    20 t2b
    40 dB thrusters 22.5/15kg

    Remember this is an AMRAP! If it’s a big class then get the second wave starting at 3 Mins

  • Intervals Workout

    1 round = 40s on / 1min 20s off
    2 round = 50s on / 1 min 10s off
    3 round = 1 min on / 1min off
    a. assault bike or rowing
    b. 10 db snatches + amrap of box jumps
    c. 20sec of max DU + amrap of burpees
    d. shuttle run 10+10m
    REST 1 "EXTRA" MINUTE AFTER FULL ROUND. SO ONCE A,B,C,D IS DONE RESTING TIME IS 2MIN+ BEFORE STARTING NEW ROUND.
    WORK CAPACITY ABOUT 85-95% OF YOUR MAX EFFORT.

    TOTAL TIME FOR THIS WOD IS 27 MINUTES (1 round is 9 min with extra rest minute). TAKE A GOOD WARM UP SO YOU ARE READY TO GO "HARD" WHEN ITS ABOUT TIME!

  • 3 kierrosta 30s töitä/30s lepoa Workout

    3 kierrosta 30s töitä/30s lepoa

    Käsipaino thruster, 2kp
    Yleisliike
    Leuanveto tiukkana
    Venäläinen kahvakuulaswingi

    Kesto: 12 min

  • Snatch pull + low hang power snatch EMOM 10 Strength

    EMOM 10
    Snatch pull + low hang power snatch

    -use 75-80% of 1RM power snatch
    -same weight on every minute
    -add weight from last week

  • Raakarive tuplapysäytyksellä Strength

    3 x 3 double halting power clean.

    Halt below the knee and at the receiving position: Train for effective positions.

    To add challenge, you can aim to halt at receiving position at 90 degree knee ankle.

    Receiving position is the position depicted on the right:
    https://journal.crossfit.com/article/the-hang-power-clean-journal

    Use as heavy weights as technique allows