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

  • Deadlift Weightlifting 101 (Week 8) FINAL WEEK! Strength

    1 x 20 + 3 x 10

    Add 5kg to previous week
    Rest 3min between sets

    Start with your stronger grip and change every set!
    No belt, no straps!

    THIS IS THE FINAL WEEK OF THIS STRENGTH CYCLE, GREAT WORK IF YOU HAVE COMPLETED ALL 8 WEEKS :)

  • Corework of your choice Workout

    Corework of your choice.

    Go by feel

  • Power clean 3x5 Strength

    Three sets of five

  • MU progressions Workout

    Muscle up progressions

  • Gymnastics Workout

    Headstand, handstand and handstand walking progression.

  • Deadlift 1 RM Strength

    15 Min to find 1RM deadlift

  • Maastaveto 3,3,3 Strength

    Maastaveto 3,3,3 1-2 toistoa varaa

    nousevilla painoilla, 2 min tauot

  • Tommy Mac Workout

    12 Burpees
    12 Thruster 52.5/35kg
    12 Bp
    12 Power Snatch
    12 Bp
    12 Push Jerks
    12 bp
    12 Hang Squat Clean
    12 Bp
    12 OHS
    12 bp
    12 Thruster
    12 Bp
    12 Power Snatch
    12 bp
    12 Push Jerk
    12 bp
    12 Hang Squat Clean
    12 bp
    12 OHS

    TC 32 min

    Sergeant Thomas R. MacPherson

    Killed in action on October 12, 2012

    Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.

    MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

  • CrossFit Open 16.1 Workout

    Rx:

    20-min. AMRAP:
    7.5m overhead lunge
    8 burpees over bar
    7.5m overhead lunge
    8 chest-to-bar pull-ups

    M 42.5kg. W 30kg.

    Scaled:
    20-min. AMRAP:
    7.5m front rack walking lunge
    8 burpees over bar
    7.5m front rack walking lunge
    8 jumping chin-over-bar pull-ups

    M 20kg. W 15kg.

  • Back Squat 3x5 Strength

    Within 20 minutes:
    Back Squat 3x5 reps (samoilla painoilla)

    In 5 warmup sets build from an empty bar to a heavy set of 5 reps with great technique.
    Do a total of 3 work sets at this weight with 2 minutes rest.
    Lift in pairs.