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

  • Conditioning Workout

    3 sets for time:
    3 rounds of:
    15cal AB
    15cal Ski
    - Rest 2min btw sets

  • 5 rounds for time: Clean/BBJO Workout

    5 rounds for time:
    • 2 Squat Cleans 155/105#
    • 8 Burpee Box Jump Overs 24/20”

  • Bodybuilding Workout

    3 supersets:
    12 DB Skull Crushers
    12 Overhand Grip Barbell Bicep Curls
    - Rest 1-2min btw sets

  • Main site Monday 231211 Workout

    Workout Meet Guest Programmer – Michele Letendre Dec. 4-17, 2023.

    Run Ski Run
    For time
    - Run 1 mile
    - Ski 500 meters
    - Run 1 mile

    Goal 20 minutes of work.

    Run Swim Run was a 2017 CrossFit Games event where athletes ran a course around the venue and swam in Lake Monona in Madison, Wisconsin. In today’s workout, we’re replacing the swim with the ski erg.

    This workout is about aerobic capacity and technical endurance. The ski erg will feel like a nice break but be careful not to become complacent.

    To improve your run pace, focus on posture. Imagine a string holding you up from the top of your head pulling your neck up and lifting your chin. In contrast, your shoulders should feel lower and your hands relaxed.

    If you did the running intervals two weeks ago, you’ll have a good idea of your speed. A trick for this one could be to average your times on the 400-meter runs and add 10 seconds to your pace in order to sustain the effort for the next mile.

    Scaling

    Intermediate option
    For time
    - Run 1,000 meters
    - Ski 500 meters
    - Run 1,000 meters

    Beginner option
    For time
    - Run 800 meters
    - Ski 350 meters
    - Run 800 meters

    To build cardiovascular endurance, adjust the distances to allow jogging, running, or walking within the time domain. The running should take no more than 16 minutes in total. Move continuously on the ski erg. Aim for no more than 4 minutes on the ski erg.

  • Metcon May 16th, 2025 Workout

    5 rounds for time:
    Run 400m
    20 box jumps 50/60cm
    20 sit-ups

  • Overhead press 8 rm Strength

    Overhead press 8 rm

  • Jennin kaa Workout

    AMRAP 25
    YGIG
    50 GTOH with plate 20/15kg
    50 Burpees
    50 Russian twist in pairs with slamball 8kg
    50 Slamballs 8kg
    50 Box jumps (70/60cm)

  • 6.12.2025 AMRAP 10 Workout

    AMRAP 10 @ steady pace

    1-2-3-etc.
    Ring muscle-up complex*
    (10x) Cross-over single-unders**

    • Ring MU complex = 1 toes-to-rings + 1 ring muscle-up + 1 ring dip ** You can also do cross-over double-unders, in this case keep the reps steady at 10/round

  • 23.11.2023 Intervals Workout

    AMRAP 2 x 4

    20 Wallball Shots 20/14p
    Max Calories Row

    Rest 2:00 btw sets.

    Score: Total calories

  • 27.12 clean 1RM Strength

    Clean 1RM