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

  • WOD 12/12/13 Workout

    200 Singles
    EMOTM for 10 Minutes - 5 Thrusters @ 40kg
    200 Singles

  • Death By Workout

    Death by Burpees (Multiples of 2 reps)
    Death by Toes 2 Bar (Multiples of 3 reps)
    1Death by Push Ups (Multiples of 4 reps)
    Death by Double Unders (Multiples of 10 reps)

    1 Minute Rounds.

    Burpees: Complete 2 Burpees 1st Min, 4 Burpees 2nd Minute, 6 Burpees 3rd minute until you cannot complete designated reps in that minute. Once failed, go immediately into next movement on next minute mark.

    Toes 2 Bar: Complete 3 Toes 2 Bar 1st Min, 6 Burpees 2nd Minute, 9 Toes 2 Bar 3rd minute until you cannot complete designated reps in that minute. Once failed, go immediately into next movement on next minute mark.

    Push Ups: Complete 4 Push Ups 1st Min, 8 Push Ups 2nd Minute, 12 Push Ups 3rd minute until you cannot complete designated reps in that minute. Once failed, go immediately into next movement on next minute mark.

    Double Unders: Complete 10 Double Unders 1st Min, 20 Double Unders 2nd Minute, 30 Double Unders 3rd minute until you cannot complete designated reps in that minute.

    Count last minute complete with a full round! Clock runs continuously.

  • 5each Workout

    I go, you go.

    25 min amprap

    5/7 cal row
    5 brupees
    5 situps
    5 pushup

  • Metcon Workout

    • For Time:
    Plyo Box Burpees Jump Overs (60/50 cm) 60 reps accumulated
    Every 2:00 including 0:00 perform:
    Double KB Thrusters 8 reps
    Accumula 60 BBJO e ogni 2 min compreso l’inizio effettua 8 Double KB Thrusters, seleziona il
    peso delle KB tra 2X16-24/12-16Kg

  • DT meets The Chiefs - CrossFit Weightlifting mainsite Workout

    5 rounds
    AMRAP 3'
    12 deadlift @40/25
    9 hang power clean @40/25
    6 push jerk @40/25
    rest 60" between each round

  • 11.9.2026 SNATCH Strength

    3×2@70%, sn-%, rest 2min

  • 15.5.2025 Workout warmup Workout

    Warm-up

    3:00 Air bike + 3:00 Row @ easy pace
    +
    2 Rounds
    5 Scapular pull-ups
    5 Arch hold push to hollow holds (3-5 sec in each position)
    10 Tension swings (sponge/block between feet)
    3-5 Pike compression slides
    10 Table top pulses
    3 Handstand wall walks to a plate
    1-3 Negative chest to wall facing handstand push-ups (body at 30 degrees)
    +
    Clean
    Build up to workout weight
    +
    1-2 Rounds
    20 Double-unders
    5 Chest-to-bar pull-ups
    3 Wall-facing HSPUs
    1 Clean @ workout weight

  • #SLACOM03052020 Workout

    W.UP
    HAMSTRING PULL-DOWN 30" PER LATO
    COUCH STRETCH 2' PER LATO
    CHILD'S POSE ON BOX 2'

    3 Rnd
    250mt run/row
    10 KB Deadlift
    30" L-SIT
    5 strict pull-up

    STRENGHT PL
    Deficit Deadlift
    METTERE RIALZO SOTTO I PIEDI
    3×1 @60-70%
    3×1 @70-80%
    1×1 @80%+
    1×1 @60%

    WOD
    "WALLABY"

    EMOM

    Every minute for 7 SET (42')

    1) 5-7 C&J
    2) 7-9 BURPEES OVER
    3) 9-11 W. BALL
    4) 7-9 PULL-UP
    5) MAX REP BOX JUMP
    6) REST

    EMOM SKILL
    EMOM For 16'
    1) 1 DB Snatch Complex
    2) 45" DU

    ALTERNARE DX/SX A OGNI GIRO

    COMPLEX
    1 DB Snatch + 1 DB OHS + 2 DB Snatch + 4 DB lunges OHS

    SKILL
    15'
    BMU /RING MU
    LAVORARE SUL MOVIMENTO E CERCARE LE REP UNBROKEN

  • Takakyykky tempo 4x10 Strength

    ● BACK SQUAT TEMPO 4x10 (3/0/2/0) 3min rest

  • 6.9.2019 Workout

    Lepoja/uinti