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

  • Snatch 5x5 Strength

    Snatch 5x5

    40-50-60-72-74%

  • Hard routine + strength Strength

    160 min
    Warm up for 15 min

    1.Gymnastics
    A. Bar MU Drills
    - 3 3 3 2 reps

    2.Power snatch
    A.1 RM

    3.Metcon
    A. 25 min AMRAP:
    800 m Run
    10 Squat snatches 60/40 > 35 kg
    5 Bar muscle ups/10 Chest to bar/ 15 Pull ups > 3 BMU
    - Rest 60 s. between rounds
    - When at 25:00, finish the round you are on!
    - Result: 4 rounds done in 30.00
    - Round times: 6.42, 6.53, 6.38, 6.44
    - HR 170/180

    4.Strength
    A. 3 sets:
    SHSPU knees on box - 6 7 8

    B. 3 sets:
    10 bicep curl & press - 15 15 15 lbs
    8 sa. DB row - 35 35 35 lbs

    C. 3 sets:
    12 side lat raise - 10 10 10 lbs
    10 push ups

    D. 3 sets:
    15 bicep curls 15 kg

    E. EMOM7: abs

  • Running + gymnastics + strength Strength

    AM: 60 min
    Warm up 25 min
    1.Running intervals
    2 x 1600 m @ 340-350 s.
    - Rest as needed - 10 min
    - 6.47
    - 6.41
    Cool down 10 min

    PM: 160 min
    Warm up 15 min

    1.HSW
    - 16 m.

    2.Ring Muscle up practice
    A. False grip low amplitude ring swings
    - Accumulate 80 reps > 40

    B. Ring muscle up
    - 7x1 + 8x2 - 23 reps

    C. Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10 > 50

    D. Ring support swings
    - Accumulate 60 reps in sets of 8-10 > 40

    E. Front swing pull back
    - Accumulate 50 reps in sets of 6-10 > 30

    F. High amp ring swings with hollow pull to chest
    - Accumulate 40 reps > 11 reps

    3.Push press
    A. 6 RM
    - Max 2 sets

    B. 5 sets:
    4 Push press @ 6 RM weight - 47.5 kg
    - Rest 20 s.
    8 Standing DB Bent over rows - 30 30 35 35 35 lbs

    4.Core
    A. Single leg Toes to bar 4 x 10-16 - 10 10 10 10

  • Optional accessory Workout

    Optional Accessory:
    CONDITIONING

    5-10min Banded March to Plates video

    RPE 3 to 4

  • Rain can't stop the WOD!! Workout

    10 Burpee broad jumps
    20 Air Squats (holding 25# plate)
    40 KB Swings (1 pood)
    80 Thrusters (35#)
    160 Ab KB Med Ball reps
    320 double unders (IN THE POURING RAIN)

    This was an awesome workout Sunday in our garage! The 320 double unders in the rain was a perfect way to end this one! I definitely recommend every CrossFitter changing up their workout location to bring in some fun!

  • SPRINT // ROWING AND ROPECLIMBS Workout

    FOR TIME

    • 300m Row
    • 3 Ropeclimbs
    • 200m Row
    • 2 Ropeclimbs
    • 100m Row
    • 1 Rope

  • Gymnastics + weightlifting + strength Strength

    150 min
    Warm up + COS 25 min

    1.HSW
    - 24 m.

    2.BFLY
    - 35 reps
    - BCTB on box - 3x10 reps

    3.CTB
    A. Practice sets

    B. E2MOM: max reps - 7 6 5 6

    4.Oly primer: Russian snatch balance
    - 3-4 sets

    5.Hang snatch from mid thigh
    A. Build to heavy set of 5

    6.Accessory
    A. 4 sets:
    Banded GH Raise x 8-12 - 8 8 8 8
    Side plank hip raise x 12+12 -
    - Rest 60 s between sets, alternate movements

  • Strength Strength

    • 5-5-5 of:
    BB Front Squats
    5RM
    90% 5RM 5-5 reps

  • Weightlifting strength Strength

    • 2-2-2-2-2 of:
    BB Clean & Jerk from Blocks
    95% Heavy 2-2-2-2-2 reps
    Use 95% of last week Heavy load

  • Gymnastics + strength Strength

    160 min
    Warm up + COS 25 min

    1.MU
    - Drills
    - MU 7x1 + 7x2 - 21 reps

    2.SHSPU
    A. 4-6 sets: Assisted lift off + pike push up - 5 5 5 5 reps
    - Rest as needed

    B. Slow eccentric Strict HSPU on dumbells 4x5
    - Knees on box

    3.Back squat
    A. 4 sets:
    3 Back squats 76-81 kg
    - Rest 15 s.
    3 Seated box jumps - 30"
    - Rest as needed

    4.Strength
    A. 4 sets:
    Mixed grip strict pull ups x Tough effort - 12 8 7 7
    Stationary dips x Tough - 8 7 6 6
    - Rest 60-90 s. between sets
    - RiR 1-2