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

  • 4 sets of squats Strength

    7 Front Squat + 13 Back Squat

  • Optional Interval Work Workout

    Record what you did, how it went and any reminders for next time.

  • CrossFit Games 2019 / Open 19.1 Workout

    Workout 19.1

    RX:
    Complete as many rounds as possible in 15 minutes of:
    19 wall-ball shots
    19-cal. row

    Men throw 9-kg ball to 3,05-m target
    Women throw 6-kg ball to 2,75-m target

    SCALED:
    Complete as many rounds as possible in 15 minutes of:
    19 wall-ball shots
    19-cal. row

    Men throw 6-kg ball to 3,05-m target
    Women throw 4-kg ball to 2,75-m target

  • Leuanveto lisäpainolla 3,3,3 Strength

    Leuanveto lisäpainolla 3,3,3

    nousevilla painoilla 2 min.

  • Back Squat 3x6 Strength

    STRENGTH (2/2)

    Back Squat 3x6

    RPE 4 to 4+

    Target: add 2,5-5% compared to last week

  • Front Squat Strength

    5x3 AHAP/ AHAFA

    Keep all worksets within 5kg of each other

  • CrossFit Games Open 17.3 Workout

    Prior to 8:00, complete:
    3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 43/29kg.
    Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 61/43kg.
    *Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 83/61kg.
    *Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 102/70kg.
    *Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 111/79kg.
    Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-yups
    1 squat snatch 120/83kg.

    *If all reps are completed, time cap extends by 4 minutes.

    Score is total reps or final time for the entire workout!

  • Quick one Workout

    3 rounds for time:

  • 21.4 Workout

    Open Workout 21.4:
    Complete the following complex for max load:

    1 deadlift
    1 clean
    1 hang clean
    1 jerk

  • Työntö 1 RM Strength

    Rinnalleveto raakana tai kyykkyyn+ työntö saksaamalla tai raakana

    Selvitä yhden toiston maksimi kilot.