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

  • Squat Clean, Sit-ups Workout

    As many rounds as possible in 7 minutes of:

    10 Squat clean, 95 lbs
    20 Sit-ups

  • 100 HR push-ups Workout

    100 in 12:53

  • Muscle-up, Power Clean, Jump Rope Workout

    Five rounds for time of:

    5 Muscle-up
    10 Power Clean, 135 lbs
    220 Jump Rope

  • CrossFit Total Workout

    1 Back Squat
    1 Press
    1 Deadlift

  • 15min emom Workout

    1 snatch @70%
    1 rope climb

  • WOD p. 2 Workout

    WOD p. 2

    1x 800m Run
    1 min REST
    1x 400m Run
    1 min REST
    1x 200m Run

  • Push Jerk 4x3 Strength

    4 settii kolmosia

  • TTP Strength week 4 Strength

    135 min

    Skill: HSW practice for 15 min

    1.Strength
    A. Back rack reverse lunge – 3 x 10/side @ AHAFA, rest 2 – 3 minutes between sets
    50 52,5 52,5 kg

    B. Alternate between B1 and B2 (1 set of each for 4 rounds)
    B1. Strict press
    3 x 6 @ 76-80%, rest 1 minute before B2
    1 x AMAP (As Many As Possible) @ 76-80% / last set 12 reps
    B2. Barbell bent over row – 4 x (10-8-6-8) @ AHAFA, rest 2 – 3 minutes before B1
    40 40 42,5 42,5 kg

    C. Rotate through C1, C2 and C3 (1 set of each for 3 rounds)
    C1. Single leg DL – 3 x 8 @ AHAFA, rest 30 seconds before C2
    16 16 16 kg KB
    C2. Strict toes to bar – 3 x AMAP, rest 1 minute before C3
    11 11 12
    C3. DB incline bench press – 3 x 10 @ AHAFA, rest 90 seconds before C1
    20 25 25 lbs

    2.Conditioning
    A. Alternate A1 and A2 for a total of 4 intervals (A1+A2+A1+A2)

    A1. 4 rounds on Assault bike OR rower of:
    30s @ RPE 4
    20s @ RPE 6
    10s @ RPE 9
    RPE 4 = “moderate”
    RPE 6 = “Moderately hard”
    RPE 9 = “Very, very hard”,
    Total calories: 43 42 cal

    REST 3 Minutes before A2

    A2.4 minute AMRAP of:
    5 power snatches @ 60/40kg (135/95lbs) > 30 kg
    30 double-unders
    Results: 3 + 5 ps, 3 + 5 ps

    REST 3 minutes before repeating A1

    3.Cool down
    A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
    B. Movement flow

  • Wendlers 5-3-1 - Back Squat Strength

    Wendlers - Week 4 (Back-off)
    Back Squat
    5, 5, 5

  • 880 m run-pull ups-box jumps Workout

    3 rounds for time of:
    880 m run
    20 pull ups (mod)
    30 box jumps (20")