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

  • Lisäpainoleuka leveä myötäote Workout

    Weighted wide grip pull up, over hand grip.

    3 x 5

  • Tiistai 11.08.2015 - "TK" Workout

    “TK”

    AMRAP in 20 minutes of:

    8 strict pull-ups
    8 Box jumps 36/30” (90/75cm)
    12 KBS 32/24kg

  • Skill Day Workout

    @Skillday

    Work on your weaknesses for 20-30min.

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) Run/Jog 400m or other monostructural activity
    2) 5-10 Ice-Cream Makers
    3) 10-30 Handstand Plate Step-Ups
    4) 8+8 Banded Reverse Lunge
    5) 8 Prone KB Row, Tempo 30X3 (3sec down, explosive up, 3sec hold at the top)
    6) 20 Russian Twist

  • Clean technique Workout

    Working for 15 mins
    Hit 5’s touch and go.

    Main focus is moving well and not maxing out

  • 30min EMOM: Workout

    1) Monostructural
    2) Rounds 1-5: Sandbag Ground to Shoulder,
    Rounds 6-10: 5 Devils Press
    3) Rest

  • 7.12.2018 Workout

    "The Chief"

    Five 3-minute AMRAPs

    AMRAP in 3 minutes
    3 Power Cleans 60/42,5kg
    6 Push-Ups
    9 Air Squats
    Then Rest 1 minute

    Repeat 5 times

    *Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.
    *

  • CrossFit Open 19.4 Workout

    For total time:
    3 rounds of:
    10 snatches
    12 bar-facing burpees
    Then, rest 3 minutes before continuing with:
    3 rounds of:
    10 bar muscle-ups
    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest period

    VARIATIONS

    Rx’d: (Ages 16-54)
    Men snatch 95 lb.
    Women snatch 65 lb.

    Scaled: (Ages 16-54)
    Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
    Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

    Teenagers 14-15:
    Boys snatch 65 lb.
    Girls snatch 45 lb.

    Scaled Teenagers 14-15:
    Boys snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
    Girls snatch 35 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

    Masters 55+:
    Men snatch 65 lb., perform chest-to-bar pull-ups Women snatch 45 lb., perform chest-to-bar pull-ups

    Scaled Masters 55+:
    Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees
    Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

  • OPEN 19.4 Workout

    WORKOUT 19.4

    For total time:

    3 rounds of:

    10 snatches
    
12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 bar muscle-ups
    
12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest period

    VARIATIONS

    Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.

    Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

    Teenagers 14-15:
    Boys snatch 65 lb. Girls snatch 45 lb.

    Scaled Teenagers 14-15:
    Boys snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Girls snatch 35 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

    Masters 55+:
    Men snatch 65 lb., perform chest-to-bar pull-ups Women snatch 45 lb., perform chest-to-bar pull-ups

    Scaled Masters 55+:
    Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

  • 12.3.2019 Strength

    Hang Squat Clean (under knee) + Jerk

    7 x (1+1)@70-85% (jerk)

    SO 2:00

  • OPEN 19.3 Workout

    WORKOUT 19.3

    For time:
    200-ft. dumbbell overhead lunge
    50 dumbbell box step-ups

    50 strict handstand push-ups
    200-ft. handstand walk
    Time cap: 10 minutes

    VARIATIONS

    Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box

    Scaled: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box, perform front- rack lunges, 5-in. elevated strict HSPU and bear crawl Women
    use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

    Masters 55+:
    Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk

    Scaled Masters 55+:
    Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl