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

  • Zercher squat 3x1 Strength

    Find your 1RM

  • Floor Press 3x3 Strength

    3x3 floor press

    -Build up to heavy 3.

  • Power Clean + Push Jerk Strength

    1RM in 15 mins.

  • CrossFit Games Open 20.2 Workout

    WORKOUT 20.2

    Complete as many rounds as possible in 20 minutes of:
    4 dumbbell thrusters
    6 toes-to-bars
    24 double-unders
    ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

    WORKOUT VARIATIONS

    Rx’d (Ages 16-54)
    ♀ 35-lb. DBs ♂ 50-lb. DBs

    Scaled (Ages 16-54)
    ♀ 20-lb. DBs, hanging knee-raises, single-unders ♂ 35-lb. DBs, hanging knee-raises, single-unders

    Teenagers 14-15
    ♀ 20-lb. DBs ♂ 35-lb. DBs

    Scaled Teenagers 14-15
    ♀ 15-lb. DBs, hanging knee-raises, single-unders ♂ 20-lb. DBs, hanging knee-raises, single-unders

    Masters 55+
    ♀ 20-lb. DBs ♂ 35-lb. DBs

    Scaled Masters 55+
    ♀ 15-lb. DBs, sit-ups, single-unders ♂ 20-lb. DBs, sit-ups, single-unders

    The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 7.5 kg (15 lb.).

  • Core Tabata Workout

    of your choice.

  • 17.4 Workout

    Workout 16.4 & 17.4

    Complete as many rounds and reps as possible in 13 minutes of:

    Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
    Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

  • Snatch 5x3 Strength

    Snatch 5x3

  • Basic conditioning Workout

    Kevyt lenkki 60 min (soutu, hiihto, juoksu, kävely).

  • Skill: Hollow body Workout

    Progressions

    1. Hollow body
    1. Hollow body rock

    Use the 60 seconds table:

    • 3 x 10 s
    • 5 x 10 s
    • 3 x 25 s
    • 4 x 25 s
    • 4 x 35 s
    • 5 x 35 s
    • 4 x 45 s
    • 4 x 60 s
    • 5 x 60 s

  • High box jumps Workout

    Find the max height for the day