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

  • Front squat, week 3: 1x5@60%, 1x5@70%, 1x5@75%, 1x5@80% Strength

    • 1x5@60%
    • 1x5@70%
    • 1x5@75%
    • 1x5@80%

  • CrossFit Games Open 19.2 Workout

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    WORKOUT 19.2 RX’D

    Beginning on an 8-minute clock, complete as
    many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans (weight #1)
    25 toes-to-bars
    50 double-unders
    13 squat cleans (weight #2)
    If completed before 8 minutes, add 4 minutes
    to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans (weight #3)
    If completed before 12 minutes, add 4
    minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans (weight #4)
    If completed before 16 minutes, add 4
    minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans (weight #5)

    Stop at 20 minutes.

    RX’D LOADING
    Rx’d: (Ages 16-54)
    Men squat clean 135-185-225-275-315 lb.
    Women squat clean 85-115-145-175-205

    WORKOUT 19.2 SCALED

    Beginning on an 8-minute clock, complete as
    many reps as possible of:

    25 hanging knee-raises*
    50 single-unders
    15 squat cleans (weight #1)
    25 hanging knee-raises*
    50 single-unders
    13 squat cleans (weight #2)
    If completed before 8 minutes, add 4 minutes
    to the clock and proceed to:
    25 hanging knee-raises*
    50 single-unders
    11 squat cleans (weight #3)
    If completed before 12 minutes, add 4
    minutes to the clock and proceed to:
    25 hanging knee-raises*
    50 single-unders
    9 squat cleans (weight #4)
    If completed before 16 minutes, add 4
    minutes to the clock and proceed to:
    25 hanging knee-raises*
    50 single-unders
    7 squat cleans (weight #5)

    Stop at 20 minutes.

    SCALED LOADING AND VARIATIONS
    Scaled: (Ages 16-54)
    Men squat clean 95-115-135-155-185 lb.
    Women squat clean 55-75-95-115-135 lb.

  • Shoulder press Strength

    Shoulder press 3x8

  • Snatch 1 RTM (TEST) Strength

    Find your 1 RTM = 1 rep technical max
    This will work as your reference for the upcoming progressions
    Post your score and weaknesses to compare to the later re-test

  • Takakyykky 10,10,10 Strength

    Takakyykky 10,10,10

    nousevilla painoilla, tauot 2 min.

  • Takakyykky 8,8,8 Strength

    Takakyykky 8,8,8

    nousevilla painoilla.
    2 min tauot.

  • CrossFit Games Open Workout 2. Workout

    21.2

    For time:

    10 dumbbell snatches
    15 burpee box jump-overs
    20 dumbbell snatches
    15 burpee box jump-overs
    30 dumbbell snatches
    15 burpee box jump-overs
    40 dumbbell snatches
    15 burpee box jump-overs
    50 dumbbell snatches
    15 burpee box jump-overs

    22,5/15 kg dumbbell, 60/50cm box

    Time cap: 20 min

  • Rest/Open gym Workout

    mitä teit?

  • Bench press 5RM Strength

    Find your 5RM

  • Etukyykky 2,2,2,2 Strength

    Etukyykky 2,2,2,2

    nousevilla painoilla, tauot 2 min.