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

  • Hang Snatch Strength

    Every 90 seconds, for 12 minutes (8 sets):
    Hang Snatch x 1 rep

    Loading per set:
    *Sets 1-2 – 75% with a 2-3 second pause in receiving position
    *Sets 3-4 – 80% with a 2-3 second pause in receiving position
    *Sets 5-6 – 85%
    *Sets 7-8 – 90%

  • Upperpump 1 Workout

    3 X

    21's Bicep curl
    20 Tricep pull-down
    15 Lateral pull-down
    15 Plate frontal raise

  • C&J Workout

    Rv+ty

  • Snatch work up Strength

    building to 1rm
    10- 5-5-3-1-1-1

  • Strenght couplet: Bench & deadlift Workout

    5 rounds, no time

    7 Bench press @55-65% 2rm
    20sec rest
    3 deadlift 70-80% 2rm
    Rest as needed.

  • Power clean 1-1-1-1-1 Strength

    Power clean 1-1-1-1-1

    rest 2-3 min between sets

  • Invictus October 25 2014 Strength

    Total 90 min
    2 sets of: 10 thruster 15/25 kg, 12 KBS 20 kg, 14 lunges, 10 abs, 10 backs
    1 set of: 6 thruster 30 kg, 6 KBS 20 kg, 6 abs, 6 backs

    Workout of the Day
    A.
    Every two minutes, for 16 minutes (8 sets):
    Back Squat
    *Set 1 – 5 reps @ 55%
    *Set 2 – 5 reps @ 65%
    *Set 3 – 3 reps @ 75%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 2 reps @ 90%
    *Set 6 – 1 rep @ 95%
    *Set 7 – 2 reps @ 90%
    *Set 8 – 1 rep @ 90%

    B, C and D.
    “The 2008 CrossFit Games…Minus the Hill…and compressed into 30 minutes”
    Against a running clock, perform the following for time:
    “Chest-to-Bar Fran” > Fran
    Complete rounds of 21, 15 and 9 reps of:
    Thrusters (95/65 lbs)
    Chest-to-Bar Pull-Ups > Pull ups
    Result: 7.20

    C and D not done.

    Rest until the clock hits 10:00, and then…
    Five rounds for time of:
    5 Deadlifts (275/185 lbs)
    10 Burpees

    Rest until the clock hits 20:00, and then…
    For time:
    30 Squat Clean & Jerks (155/100 lbs)

    E. Pull up practice for 15 reps.

  • Hinge EMOM Workout

    EMOM24:

    1) 12 cal echo bike
    2) 5 power cleans + 5 front squats
    3) rest

  • CF LPR 150717 WOD Workout

    For time:
    * 15 C&J (60/45kg)
    * 100 DU
    * 15 C&J
    * 100 DU
    * 15 C&J

  • Corehumppa vol tuntematon 2 Workout

    3 rounds:
    GHD x 10
    T2B x 10
    Ski 15 cal

    1 min break

    3 rounds:
    GHD Side bend/crunch x 8 (each side)
    Lying vipers x 10
    Ski 15 cal