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

  • WOD 31032016 Workout

    AMRAP 7 stations 2 min ON / 1 min OFF:
    - Cal Row.
    - HSPU.
    - Toes to bar.
    - Box Jumps (24"/20").
    - Wall Ball shots (9/6 kgs).
    - MU / C2bPU.
    - Medball sit-ups.

  • c2b hang power cleans Workout

    Some big loads and huge PBs being thrown about today, nice job all! Let's see what happens when we couple some moderately heavy cleans with a tricky gymnastics movement.
    15' kipping pullups practice
    For time:
    30 - 24 - 18
    15 - 12 - 9
    kipping chest to bar pullups
    Hang Power Cleans (80/60kg)
    Please post times to comments...

  • WOD 30.3 Strength

    Hbbs 1x20

  • Romae Bellum qualification workout scaled Workout

    Romae Bellum Qualification Workout”
    7′ AMRAP of:
    30 SU
    15 Lateral Burpees
    5 Power Clean @50 kg

  • Rowing + C&J Workout

    25 Cal Row + 12 Clean&J, 40kg
    25 Cal Row + 9 Clean&J, 50kg
    25 Cal Row + 6 Clean&J, 60kg
    Time cap 10 min

  • 3 rounds of OHS + pullup Workout

    every 3 min, 2 rounds
    min 00-03
    10x ohs 40kg
    10 pullup
    min 03-06
    12x ohs
    12 pullup
    min 06-09
    14x ohs
    14 pullup

  • TCF 160329 Workout

    #MetCon | team relay race, 3 rounds each, alternating, for time of:

    • 12 SB shoulderings (20/10 kg)
    • 7 burpee box jumps (60/40 cm)
    • 5 BB back squat jumps (50/30 kg)
    • 3 BB floor presses (70/40 kg)
    • 5 BB snatch-grip deadlifts (50/30 kg)
    • 7 box + depth jump complexes (60-40-20 cm)

    • 12 SB swings (20/10 kg)

    • sprint complex (10+5+10+5 mt) after every station"

  • WOD 29032016 Workout

    AMRAP 20 min:
    - 400 m run.
    - 20 Kb Swing (24/16 kgs)(16/12 kgs).
    - 40 DU.
    - 10 Snatch (50/30 kgs)(35/20 kgs),
    - 1 rope climb.
    - 40 sit-ups.
    - 2 OHSq.

  • CrossFit Open 16.2 Workout

    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.

  • Bar muscle up & EMOM Workout

    105 min

    Warm up for 15 min

    A. Skillwork: BMU practice for 75 min

    1. Arch & hollow
    2. Arch & hollow - toes up - press with shoulders
    3. Bar muscle up progression on low pull up bar: hip drive - sit up
    4. Bar muscle up with band

    B. EMOM for 16 min:
    1. min 5 strict C2B + 20 DU
    2. min 25 sec hollow hold
    3. min 5 MU turn + dip on rings with band
    4. min 8 cal assault bike
    163/177