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

  • Conditioning Workout

    2 RFT:

    300m row
    30 T2B
    20 SHSPU
    20 burpees over rower
    10 bar MU
    100 DU
    4 min rest

  • 50 kg kalsu Workout

    100 thrusters 50 kg
    5 burpee EMOM

  • C. HSW Conditioning Workout

    EMOM x 5

    30 DU
    5-10m HSW

  • 02/04/16 Workout

    5x 15 40kg DB SLDL

    Complete as many rounds as possible in 20 minutes of:
    Run 400 meters
    20 GHD sit-ups
    32Kg DB SN 10 reps

  • JERK EMOM Strength

    EMOM x10

    2 jerk (60-70%, BE FAST!!)

  • HANG POWER CLEAN / PUSH PRESS Workout

    For Time:

    6 Rounds

    95lb Hang Power Clean
    95lb Push Press

    11:04

    I'm tired of not being able to do most of the Main Site workouts anymore. When I started crossfiting in 2008 I could do the majority of the main site workouts without special equipment. Of course I was constantly scaling the weight or rounds to meet and push my fitness levels, but I could pretty much follow the Main Site.
    FF >> to today and the majority of the workouts are either too brutal, or require too much specialized equipment (ropes, rowers, high rings, parallets, etc.) Also, the "advanced skills" like hspu's and muscle ups are EVERYWHERE. I can do 1 muscle up and a few hspu's . . . but workouts are consistantly coming up where you are doing 20, 30, 50+ of these motions, which is just way out of reach for me and quite frankly a little discouraging.

    Sooooo, I'm taking the mainsite workout and making my own affiliate style workout out of it. I've noticed that most affiliates will have a 3 part or 4 part workout that contains skill work, strength work, and an intense METCON/AMRAP type WOD. The WOD is usually intense, but more manageable than the main site and do-able without spending thousands or dollars or being Jason Khalipa.

    <Rant over>

  • 21/02/2017 Workout

    4 Al Fresco Rounds for time, 40 burpees, 30 press ups, 20 44lb thrusters, 10 22lb wall balls, 5 kettlebell swings (pair of 1 Pood kettlebells). 30:08.

  • Uteträning Workout

    A: 10min emom
    3x valfri Burpee/hopp variant, resterande tid jogga i luften
    B: 10min emom
    1-3: 70cm squat box jump x3
    4-6: rebounding 45cm box jump x5
    7-9: kneeling jumps x3
    10: SL 45cm box jump x3/leg
    C1: Dips 3xMax
    C2: FPG strict pull ups 3xMax
    D1: Strict box Hspu 2x5
    D2: Supine bar rows 2x12
    E: banded triceps extensions xMax
    F: Back extensions xMax

  • Upper body dash Workout

    4 Rounds
    3min work
    1min rest

    20 HSPU
    20 T2B
    AMRAP Burbee pull up

    Count only your burbee pull ups.

  • Bike interval Workout

    Bike interval
    4x2500m, 90sec rest between