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

  • 02032016 Workout

    AMRAP 1 min ON / 30 sec OFF:
    - Cal row.
    - Rope Climb x2.
    - Roll down.
    - Wall climb x2.
    - Box jumps (24"/20").
    - Wall ball shots (9/6 kgs).
    - Pull-ups.
    - Pistols.
    - Toes to bar.
    - Sit-ups.
    - Ring dips.
    - Farmer walk x2 (2x32/20 kgs).
    - GHD Back Extensions.
    - Burpees.
    - Tire flip x2.

  • Sisson Workout

    Sisson

    Complete as many rounds as possible in 20 minutes of:
    15-ft rope climb, 1 ascent
    5 burpees
    200-meter run

    If you've got a 20-lb. vest or body armor, wear

  • Maandag 29 Februari Workout

    3 rounds for time of:

    Run 800 meters

    deadlifts, 7 reps 60/80kg

    10 burpee pull-ups

    single arm kettlebell thrusters, 14 reps (7 each arm) 16/24 kg

    20 box jumps, 20/24-inch box

  • Donderdag 3 Maart Workout

    AFAP (As Fast As Possible)

    4 rounds for time of:

    10 Power Snatch 42,5/30 kg

    15 pull-ups
    20 push-ups

  • First Cut 2019 Workout

    4 rounds:
    400-m run
    3 legless rope climbs
    7 squat snatches (130 | 185 lb.)

    Time cap: 20 minutes

  • B. Squat clean Strength

    5-3-3-1-1-1

  • 6-8 rounds of: Power Clean, Front Squat x 5, Push Jerk x 3 (should not put weight downfor each round) Workout

    6-8 rounds of the following:
    Power Clean
    Front Squat x 5
    Push Jerk x 3
    (Once you start, do NOT put weight down for complete cycle/ round) Try to build to a heavy weight with good form.

  • 03.03.2016 - WOD Workout

    Helen

    3 Rounds
    400m Run
    21 Ktb Swing Russian
    12 Pull Ups

  • 16.2 Open workout Workout

    RX:

    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans, 135 / 85 lb.

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

    Stop at 20 minutes.

    Scaled:

    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 hanging knee raises
    50 single-unders
    15 squat cleans, 95 / 55 lb.

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    13 squat cleans, 115 / 75 lb.

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    11 squat cleans, 135 / 95 lb.

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    9 squat cleans, 155 / 115 lb.

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    7 squat cleans, 185 / 135 lb.

    Stop at 20 minutes.

  • CrossFit Games Open 16.2 (AMRAP - Reps) Workout

    4-Minute AMRAP + Bonus Time of:
    25 Toes To Bar
    50 Double Unders
    Squat Cleans*

    *Round 1 - 15 @ 135# / 85#
    *Round 2 - 13 @ 185# / 115#
    *Round 3 - 11 @ 225# / 145#
    *Round 4 - 9 @ 275# / 175#
    *Round 5 - 7 @ 315# / 205#