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

  • May 1st Chipper Workout

    Warm Up:
    - Dumpster Run
    - Leg Swing (Front, Side)
    - 20 Mountain Climber
    - 10 Push Ups
    - Hip Raises (10 double, single leg both sides)

    Strength / Skill:
    3x3 Clean

    WOD - For Time:
    - 1K Row
    - 50 Wall Balls (20,14)
    - 40 Burpees
    - 30 T2B
    - 20 Hang Clean (135,95)

    Been a while, the old man got to RX one!

  • Pull- up and Kipping Pull- ups Strength

    Pull- up 3x max reps
    Kipping Pull- up tekniikkaa

  • On The Double Workout

    Warm Up:
    - Dumpster Run
    - Leg Swings (Front & Side; Both Legs)
    - 20 Air Squats
    - 20 Push Ups
    - 20 Hip Raises
    - 20 Push Ups
    - 20 Air Squats
    - PVC Work

    Strength / Skill:
    -Work Up to a Heavy Jerk

    WOD - 3 Rounds For Time:
    - 400M Run
    - 15 HSPU
    - 50 DUs (Mod: 3:1 Singles)

  • Crossfit Games Open 11.3 Workout

    Strength / Skill:
    10-8-6-4-2
    STO
    Note: As heavy as possible, do not use above reps to warm up. You may strict press, push press, push jerk, split jerk.

    WOD - 5Min AMRAP:
    - Squat Clean to Overhead (#155/115)

    3Min Rest

    Post-WOD:
    - Tabata Sit Ups

  • Snatch Workout

    Strength / Skill
    DL
    10-8-6-4-2
    Note: As heavy as possible; heavy sets, do not use rep scheme to work up to a heavy weight. Make it tuff pulls from the ground.

    WOD - 4 Rounds For Time:
    - 400M Run
    - 10 Power Snatch (95/65)
    Note: Weight from the ground on each rep.

  • Linda Workout

    10-9-8-7-6-5-4-3-2-1 reps of the triplet (For Time or As Quickly as Possible):

    Deadlift: 1 1/2 body weight
    Bench press: body weight
    Clean: 3/4 body weight

    So, the first round would be 10 deadlifts, 10 bench presses and 10 cleans. The second round would be 9 deadlifts, 9 bench presses and 9 cleans. And so on...

  • Shoulder Time Workout

    Strength / Skill:
    3 round shoulder complex AMRAP
    - Strict Press (95#, 65#)
    - Push Press
    - Push Jerk
    Note: Complete as many rounds as possible of the three movements and track those completed rounds. Once one movement fails, continue to next until failure. Ex. Completed 4 complete rounds, then strict press failed ... continued to push press and then once push press failed ... completed as many push jerk as possible. Do this for 3 rounds.

    WOD - For Time:
    - 1000M Row
    21-15-9
    - Bumper Plate GTO (45#,25#)
    - T2B

  • Upshot Workout

    Warm Up:
    - 12 TGU (6/6)
    - 24 Good Mornings
    - 36 Bridges (12/12/12)
    - 24 Grasshoppers
    - 12 Supermans

    Strength / Skill:
    5 Rounds
    - 2 Dead Lifts
    - 7 Box Jumps (30"/24")

    WOD - For Time (20Min Cap):
    - 800 meter run
    - 30 Thrusters (115#/75#)
    - 400 meter run
    - 20 Thrusters
    - 200 meter run
    - 10 Thrusters

    Don't deserve a time on this WOD! Ugh ... killed me.

  • Fun! Workout

    Warm Up: (as quickly as possible)
    - 50 DU's
    - 40 Air Squats
    - 30 Sit Ups
    - 20 Push Ups
    - 10 Pull Ups

    Strength / Skill:
    5x1 Complex of the following movements ...
    - 1 Power Clean
    - 2 Front Squats
    - 1 Jerk

    WOD - 12 Minute AMRAP:
    - 12 Wall Ball Shots (#20/#14)
    - 12 Burpees

    Got some nightmares back to 14.5 with all the burpees! But comparatively, the 12 min AMRAP cannot touch 14.5. Finished 6 rounds and happy with that. My 18 year old son was leaving me in the dust on this, so he was a good rabbit to catch. Full depth and hit the 10' target each time ... happy with that. Sounds dumb saying I hit the target and broke parallel, but a lot of integrity is often sacrificed for rounds and fast times!

  • Superkids 10-13 ja Ninjat 14-16 v Taito Strength

    5 x 2 - o rinnalleveto + 2 x saksityöntö, AHAP