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

  • Hand ripping WOD Workout

    15-12-9 of:

    Power Snatches 115/80#
    Burpee Box Jumps 24/20″
    Bar Muscle-Ups

    For time.

  • Clean x 3 every 90s. Workout

    Clean x 3 every 90s.

    60/70/80/90/95/100/105...

  • Deadlift Strength

    wendlers cycle
    5-5-5+

  • THURSDAY 120315 Workout

    CrossFit Games Open 12.4

    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall ball shots, 20 pound ball
    90 Double-unders
    30 Muscle-ups

    the wall ball was a killer to my D'u

  • Back Squat Strength

    Heavy 90%

  • 1R Max Shoulder Press, 1 round Helen and a little Ab magic... Workout

    About 20 min to get your 1 rep max on shoulder press. Mine was 155.

    1 round of Helen: 400 meter run, 21 kb swings with 40 lbs, and 12 pull-ups. My time was 03:46

    The ab workout was the following:

    • 1 min plank
    • 30 sec sit-ups
    • 45 sec plank
    • 30 sec sit-ups
    • 30 sec plank
    • 30 sec sit-ups
    • 15 sec plank
    • 30 sec sit-ups

    *PR is for the push press amount

  • Double unders and sit ups Workout

    5 minute max D/U: 150
    3 minute max sit-up: 60 sit ups..took 1 minute break and did 2 minute max sit up instead

  • TTP Strength week 4 Strength

    135 min

    Skill: HSW practice for 15 min

    1.Weightlifting
    A. No feet snatch – 15 x 1 @ 65%+, go every 45 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
    35 35 37,5 / 37,5 40 40 / 42,5 42,5 45 / 45 47,5 47,5 / 47,5 - -

    B. High hang clean – (12 – 15) x 2 @ 65%+, go every 90 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
    45 47,5 50 / 50 52,5 55 / 55 57,5 57,5 / 60 - -

    2.Strength
    A. Alternate (1 set of each movement for 4 rounds)
    A1. Front squat, rest 1 minute before A2
    1 x 5 @ 81-83% 65
    1 x 4 @ 83-85% 67,5
    1 x 3 @ 85-87% 70
    1 x 2 @ AHAFA 72,5
    A2. Weighted dip – 4 x (7, 5, 3, 5) @ AHAFA, rest 2 – 3 minutes before A1
    7 @ BW, 5*5 kg, 3*10 kg, 5*7,5 kg

    B. Deadlift, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 3 minutes between sets
    1 x 7 @ 78-80%
    1 x 5 @ 82-84%
    1 x 3 @ 86-88%
    1 x 5 @ AHAFA

    C. Alternate
    C1. Turkish get-up – 4 x 3/side @ AHAFA, move straight to C2 8 kg 12 kg
    C2. 10 v-ups, 10 tuck ups, 10 hollow rock
    Rest 1 minute before C1

    3.Cool down
    A. Assault bike for 10 minutes at very easy pace
    B. Movement flow

  • For Time: 30 Med Ball Cleans (MBC), 30 Ring Dips, 30 MBC, 30 Chest to Bar Pullups, 30 MBC, 30 Pushups, 30 MBC Workout

    For Time:
    30 Med Ball Cleans (using 20 lb ball)
    30 Ring Dips
    30 Med Ball Cleans (using 20 lb ball)
    30 Chest to Bar Pullups
    30 Med Ball Cleans (using 20 lb ball)
    30 Pushups
    30 Med Ball Cleans (using 20 lb ball)

  • TTP Strength week 5 Strength

    135 min

    1.SPP (Skill)
    A. Choose a follow along gymnastics session > ring MU practice for 45 min
    Progressions + 14 ring MU

    2.Strength
    A. Alternate (1 set of each movement for 5 rounds)
    A1. Back squat – 5 x 3 @ 85-89%, rest 90 seconds before A2
    A2. Wide grip strict chest to bar pull up – 5 x 3f / 2f / 1f / 1f / f., rest 2 – 3 minutes before A1
    > normal grip SC2B 9 9 8 7 7

    B. Alternate
    B1. Strict press – 3 x (3 – 5) @ 85-89%, rest 1 minute before B2
    3*5*31
    B2. Reverse back rack lunge – 3 x 10 (5/side) @ AHAFA, rest 2 – 3 minutes before B1
    3*10*52,5

    3.Cool down
    A. Easy Assault bike for 5 – 10
    B. Movement flow