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

  • 03.03.2016 - WOD Workout

    Helen

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

  • Comp. Class: CTC Open E3 -modified Workout

    CTC Open 2017 - event 3 modified

    For Time, CAP 10 min

    3 Rounds:
    15 breaths HS hold
    6 Bar-Over-Burpees (hand-release)
    6 Snatch 45/35 kg (anyhow)

    Buy out:
    60 Double-unders
    20 Box jumps

    Original:

    Partner A must wait in HS hold as Partner B completes:
    -6 Bar-over-burpees (hand-release)
    -6 Snatches 60/40 kg

    Both athletes must complete 3 rounds of said movements, after this comes

    Buy out:
    -60 DU (one completes)
    -20 Box jumps (one completes)

    Total cap 6 min

  • 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.

  • 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

  • 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

  • Romae Bellum qualification workout scaled Workout

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

  • WOD 30.3 Strength

    Hbbs 1x20

  • Gymnastics Workout

    4 rounds

    8 strict HSPU
    6 pull up behind neck
    4 skin the cats
    8 GHD sit up

  • 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 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.