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

  • Etukyykky, päivän 3 RM Strength

    Find your 3 RM front squat for the day.

  • ALK: Tempaus lattiasta, 6x2x80% Strength

    Tempaus lattiasta, 6x2x80%

  • Happy Valentine's Day! Workout

    OTM 13 min:
    1. min: 1 x push press (20 kg/ 15 kg), 1 x burpee
    2. min 2 x push press (20 kg/ 15 kg), 2 x burpee
    jne...

    You can use kettlebell or dumbbell also.

  • Accessory wod Workout

    5 sets:
    100 ft Plate pinch farmers carry (something difficult for 100ft that you can do unbroken)
    10 strict Knees to elbows
    10 Alt. Single leg Romanian Deadlifts holding light dumbbells in each hand (5 reps per leg each set)

  • Strength #2 Workout

    4 rounds of:
    Barbell deadlift x5
    Max push ups

    Then 4 rounds of:
    Barbell Bent over row x10
    Weighted crunch (use a db) x20
    Mes ball Russian twists x20

    Finisher
    2x500m row (2 mom rest between sets)

  • Cluster Workout

    Thursday 8th March 2018

    CLUSTER (AKA SQUAT CLEAN THRUSTER)

    1-1-1-1-1

    Warm up and work up to a heavy single for the day. No Jerks.

    Post loads to comments.

    HANDSTAND WALKING

    Choose one of the following scaling options, and spend 15-20 minutes developing your hand balancing:

    A) Hand Walking (free or 2′ from wall)
    B )Wall Inverted Hip Shifts with Hand Release (from a Wall Walk or Kick Up)
    C) Box Piked Hip Shifts with Hand Release
    D) Floor Piked Hip Shifts with Hand Release

    Rest after each set or attempt and don’t turn it into a 20-minute AMKAP (As Many Kick Ups as Possible). If you’re not spotting someone, you can use the rest periods to do some light stretching or light rowing, jogging, cycling, etc.

  • CLEAN AND JERK Workout

    5th July 2018

    CLEAN AND JERK

    Performance
    Every Other Minute on the Minute x 10:
    Clean + Jerk

    Use the first few sets to build, with the goal of making a few reps at a heavy weight before dropping for the final 2 reps to finish on a few at a lower percentage.

    Fitness
    Every Other Minute on the Minute x 10:
    1 Clean Deadlift (3 seconds down) + 1 Power Clean + 1 Front Squat + 1 Jerk

    If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use the first few sets to build, with the goal of making a few reps at a medium-heavy weight before dropping weight for the final 2 reps to finish on a few perfect reps.

    Post loads to comments.
    Exposure 4 of 8

    AMRAP 7 Minutes:
    7 Toes-to-Bars
    14 Alternating Dumbbell Power Snatches 50/35
    21 Double-Unders

    The intention is to set a fast pace and try to hold throughout. Sub Hanging Leg or Knee Raises for Toes-to-Bars, dumbbell load, and 2x Single-Unders as needed.

    Post rounds, reps, and Rx to comments.

  • 25/03/18 Workout

    “Cindy”
    AMRAP 20'
    5 Pull-ups
    10 Push ups
    15 Air Squats

  • ENDURANCE WOD Workout

    Buy-in:
    1000m row

    Then 15 min AMRAP of:

    20 sit-ups
    10 push-ups
    5 Burpee box jumps

    REST 5 mins

    "KAREN"
    150 WB for time

    Score is total rounds/reps of AMRAP
    - make other note in comment section

  • CrossFit Games Open 18.5 Workout

    7-min. AMRAP
    3-6-9-12-15-18-21-etc. of:
    Thrusters
    Chest-to-bar pull-ups

    M 100 lb. F 65 lb.