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

  • Crossfit Open 16.1 Workout

    Workout 16.1 Variations

    Rx’d
    (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

    Complete as many rounds and reps as possible in 20 minutes of:
    25-ft. overhead walking lunge
    8 burpees (Bar Facing)
    25-ft. overhead walking lunge
    8 chest-to-bar pull-ups

    Men lunge 95 lb.
    Women lunge 65 lb.

    Scaled
    (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

    Complete as many rounds and reps as possible in 20 minutes of:
    25-ft. front rack walking lunge
    8 burpees (Bar Facing)
    25-ft. front rack walking lunge
    8 jumping chin-over-bar pull-ups

    Men lunge 45 lb.
    Women lunge 35 lb.

    Masters
    (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

    Complete as many rounds and reps as possible in 20 minutes of:
    25-ft. overhead walking lunge
    8 burpees (Bar Facing)
    25-ft. overhead walking lunge
    8 chin-over-bar pull-ups

    Men lunge 65 lb.
    Women lunge 45 lb.

    Scaled Masters
    (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

    Complete as many rounds and reps as possible in 20 minutes of:
    25-ft. walking lunge
    8 burpees (Bar Facing)
    25-ft. walking lunge
    8 jumping chin-over-bar pull-ups

    *Lunges are unweighted

  • 140316 Workout

    For time:
    Row 1000m
    20 x Strict HSPU
    30 x Ring dips
    40 x Push ups

  • 2 x 6 Min AMRAP! Workout

    6min AMRAP x 2
    Partner WOD:
    Toes to Bar x 1 good set (not max)
    Wall Ball x 10
    Row x 12/15 cals.
    - Rest 4 mins between AMRAPs
    - Alternate each round with your partner.

    Record any details.

  • shoulder press Strength

    3 x 5

  • AMRAP 12min Workout

    AMRAP 12min:
    50 Wallball
    40 Burpee
    30 Box jump
    20 C2B/Pull up

  • Ball on the air Workout

    For time in teams of 2:
    100 Wall Ball shots
    100 Med Ball OH Lunges
    100 Med Ball Sit Ups
    100 Med Ball Pull Ups
    100 Med Ball Box Step Overs

    Change every 5 reps.
    Med Ball cannot touch the floor at any time.
    If the ball touches the floor its a 10 Burpee penalty for both members.
    If you cannot do pull ups with the ball, your partner can just hold the ball.
    Hold the med ball however you want.

  • Turkish Get up Workout

    10 Bottoms up KB Turkish Get Up

    For quality reps.

  • Coreditioning Workout

    Hollow Hold
    Glute Bridge Hold
    Side Plank Leg Raise
    Dead Bug
    Superperson

    Rnd 1- 2x 20on:10off per station
    Rnd 2- 2x 40on:15off per station

    14min circuit
    18min

  • Lauantai 17.10.2015 - Triple AMRAP Workout

    AMRAP in 10 minutes:
    20 Calories row
    15 Box jumps 24/20"

    • rest 3 min -

    AMRAP in 10 minutes:
    15 KBS 32/24kg
    10 Toes to bar

    • rest 3 min -

    AMRAP in 10 minutes:
    10 Push-ups
    5 DB. thrusters left arm 20/10kg
    5 DB. thrusters right arm 20/10kg

  • 7min AMRAP: Swing, Squat, Skip Workout

    7min AMRAP @ sustainable pace

    10 x Russian Swing
    10 x Goblet Squat
    30 x Double Under

    • Goal is consistent pace during the 7mins, no 'death' at the end.