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

  • Deadlift 6x3 Strength

    6x3 Deadlift (80-85%)

    All sets should be heavy, don't count warm up sets.

  • 2RM full clean Strength

    Find your 2RM clean (full)

  • Weighted Pull-Up Strength

    5 x 5
    Ahap

  • Metcon Workout

    CrossFit Games Open 26.1

    For time:
    20 wall-ball shots
    18 box jump-overs
    30 wall-ball shots
    18 box jump-overs
    40 wall-ball shots
    18 medicine-ball box step-overs
    66 wall-ball shots
    18 medicine-ball box step-overs
    40 wall-ball shots
    18 box jump-overs
    30 wall-ball shots
    18 box jump-overs
    20 wall-ball shots

    Time cap: Official: 12 minutes, Scaled: 18min

    Medball 9/6kg
    Box 60/50cm

  • CrossFit Open 25.2. Workout

    For time:

    21 pull-ups
    42 double-unders
    21 thrusters (weight 1)
    18 chest-to-bar pull-ups
    36 double-unders
    18 thrusters (weight 2)
    15 bar muscle-ups
    30 double-unders
    15 thrusters (weight 3)

    Time cap: 12 minutes

    ♀ 29, 34, 38 kg
    ♂ 43, 52, 61 kg

    Scaled: (Ages 16-54)
    - ♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders |20, 25, 29 kg.
    - ♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders |29, 38, 47 kg

    Workout Description & Scorecard

  • Basic Conditioning I Workout

    For 45min:

    Start with 5min walk
    then
    3min Jog/Run "ON"
    1min Walk "OFF"

    HR @ 60-70%

  • 5 Min AMRAP max hspu Workout

    As many hspu kipping in 5 Minutes

    Be smart and hit low reps and try to get as many reps as possible.

    Retest from 23rd of August

  • Snatch Technique Workout

    Slow motion + Normal speed
    -Snatch pull
    -Snatch high pull
    -Power snatch
    -Squat snatch

  • Deadlift 2. Strength

    3 x 70%
    3 x 80%
    3+ x 90%

    Post 3+ score in comments

  • EMOM 15 Workout

    2 x Squat Clean @ 60%

    NOT TNG!