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

  • Maanantai 9.7 Workout

    Gymnastic Conditioning
    For Time (10 Minute Cap):
    30 Bar Muscle-ups

  • Core wake up Workout

    3 rounds for quality:

    30 sec work, 30 sec rest

    *Alternate hand seated KB shoulder presses (you choose the weight)
    [*Weighted dead bug](

    )
    *2xKB clean & jerk
    *KB plank hold

  • 30, You jerk! Workout

    30 dumbbell clean and jerk 30 lbs
    30 pullups
    Run 800m

  • 130727 Workout

    95 pound Thruster, 27 reps
    15 foot Legless rope climb, 4 ascents
    95 pound Thruster, 21 reps
    15 foot Legless rope climb, 3 ascents
    95 pound Thruster, 15 reps
    15 foot Legless rope climb, 2 ascents
    95 pound Thruster, 9 reps
    15 foot Legless rope climb, 1 ascent

  • Accessory wod Workout

    Accumulate 10-12 sets:
    1 "Ring row style" Strict Muscle up (

    )

    Rest as needed

    5-10 second false grip hang from rings

    Rest as needed between sets

  • 120404 Workout

    155 pound Squat Clean and Jerk, 30 reps

    The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

  • 130725 Workout

    100 Double-unders
    Run 100 meters
    15 foot Rope climb, 4 ascents
    Run 100 meters
    135 pound Front squat, 30 reps
    Run 100 meters
    100 meter Farmer carry, 70 pound dumbbells
    70 pound Dumbbell snatch, alternating, 20 reps
    Run 100 meters

  • Core Session Workout

    6’ EMOM alt:
    45” Tuck Ups
    45” Stability MedBall Plank

  • DigiComp Workout #4 Workout

    DigiComp Workout #4
    5 min. Cap
    Ascending Ladder
    2, 4, 6, 8, 10, 12, 14, 16, 18, 20
    Double Unders
    Pullups
    Start with 2 Double Unders then 2 Pullups, 4 Double Unders then 4 Pullups...etc.
    If you get through the 20's, start over again at the 2's
    Score is total reps so please keep count carefully.
    Points of performance
    Double Unders: Rope must pass under feet twice during jump for rep to count. (please refer to CrossFit Games Double Unders Standards Video online if you are unclear what a Double Under is).
    Pullups: Athlete must start at full extension, full hang, with feet off the ground. The rep is counted once chin goes above the bar. (Kipping, Butterfly, and Strict are all allowed as long as chin is clearly over the bar at the top of the rep).
    Scale option for 9U and 11U only
    Ratio is 10:1 for each movement.
    10 singles per 1 Double Under
    5 Jumping Pullups per 1 Pullup

  • Rest day Workout

    Rest up