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

  • Gym Workout

    WU:
    5’ jump rope
    3rounds
    5 ring pulls ups
    5 t2ring
    5 wall walks

    WOD: AMRAP in 15’
    12 kb deadlift 2x24kg
    15 ring dips
    12 sdhp 24kg KB

  • Squat & Burpee Workout

    15-10-5
    OHS 50kg
    Bar over burpee

  • Crossfit Open 19.3 Workout

    200ft OH lunge 22.5kg
    50 box step up 22.5kg / 60cm
    50 strict HSPU
    200ft HS walk

  • Weighted Chin-up 7x3 Strength

    Strict 7x3

  • TTP SPP 5.11.2016 / S5 week 4 Strength

    135 min
    WU for 15 min

    1.Weightlifting
    A. Suggested jerk warm up
    A. Power jerk – 12 x 3 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

    B. Power clean – build to a heavy double (2) for the day, aim for 4 to 8 sets @ 80-95%1RM range
    50 52.5 55 57.5 60

    2.Conditioning

    A. 6 Intervals of 3 minutes on : 3 minutes recovery, alternate between A1 and A2

    A1.
    20/15 cal assault bike
    10 clusters (squat clean to a thruster) @ 60/40kg (135/95lbs) > 30 kg
    THEN AMRAP in remaining time of
    21 KB swings @ 24-32/16-24kg (53-70/35-53lbs) > 20 kg
    12 bar facing burpees

    RECOVERY. With a 3 minute running clock, run/jog 200m in 1:00-1:30 then take 10 big breaths and rest remaining of the time before next interval.

    A2.
    500m Row
    THEN AMRAP in remaining time of
    12 DB power snatches, alternating @ 30-35/20-25kg (65-75/45-55lbs) > 40 lbs
    21 toes to bars

    RECOVERY. With a 3 minute running clock, run/jog 200m in 1:00-1:30 then take 10 big breaths and rest remaining of the time before next interval.

    Results A1: 16 17 15 KBS
    Results A2: 12 DBS 2 T2B 3 T2B
    165/186

    3.Cool down
    A. Easy row or assault bike for 10 minutes, HR < 140

  • smolov squat Strength

    day 9, 6x2@80%

  • Touhutorstai #7 Workout

    AMRAP 10min:
    10 DB Snatches (50lb)
    15 BBJO
    20 DB Snatches
    15 BBJO
    30 DB Snatches
    15 BBJO
    40 DB Snatches...
    3min rest
    AMRAP 10 min:
    10 Cal Row
    15 Man Makers (20lb)
    20 Cal Row
    15 Man Makers
    30 Cal Row
    15 Man Makers
    40 Cal Row...

  • FFCF 9.26.16 Workout

    FOR TIME:
    -800m Run
    -80 Double-unders / 240 Single-unders
    -21 Hang Power Cleans

    -400m Run
    -40 Double-unders / 120 Single-unders
    -15 Hang Power Cleans

    -200m Run
    -20 Double-unders / 60 Single-unders
    -9 Hang Power Cleans

    RX 95#/65#
    RX+ 135#/95#
    MASTERS
    RX 75#/55#
    RX+ 95#/65#

  • Bike, burpees, Cleans and farmers carry Workout

    21/18/15/12/9/6/3 for time

    After each round, do 20m farmers carry with 2 x 40kg kettlebell

  • Gymnastics + strength Strength

    120 min
    WU for 15 min
    1.GS
    A. MU 70 min
    - Skill drills
    - MU 12 x 1 + 4 x 2
    - Total of 20 MU

    2.Strength
    A. 3 sets:
    - Heel elevated Goblet squats 3 x 10 - 16 20 24 kg
    - Hip thrust 3 x 10 (2s hold at top) - 60 65 65 kg
    - Rest 60 s. between movements-

    3.Accessory
    A. 4 sets:
    8+8 KB Haloes
    10 Yoga push ups
    300 m Ski