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 Games Open 20.5 Workout

    Open workout 20.5

    For time, partitioned any way:

    40 muscle-ups
    80-cal. row
    120 wall-ball shots, 20-lb. ball to 10 ft.

    Time cap: 20 min.

    Scaled (Ages 16-54)
    ♀chin-over-bar pull-ups, 10-lb. ball to 9 ft.
    ♂chin-over-bar pull-ups, 14-lb. ball to 10 ft.

    (

  • Tall snatch 3x3 Strength

    Tall snatch 3x3

    Barbells start position is high hang and end position is a squat.
    Dont dip!
    You have to move quickly under the bar. Dont put too much weight.
    Find technically good weight and then do the sets whit same the weight. Rest 90s between sets.

  • Recovery Workout

    Kerro asteikolla 1-5 miten olet palautunut edellisten päivien treeneistä. Aistinvarainen arvio riittää. Mieti miten olet nukkunut, syönyt, onko lihaskipuja, miten nesteytys yms

    1 = huonoin
    5 = paras

  • 3 sets: GHD sit-up Workout

    3x10-20

  • Back Squat Strength

    5x5 back squat, go by feeling

  • Deadlift Weightlifting 101 (Week 7) 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!

  • Lattiapenkki 5,5,5 Strength

    Lattiapenkki 5,5,5 (nousevilla painoilla) jätä 1-2 toistoa varaa
    tauot 2 min.

  • Durante Core Workout

    3-5 rounds:
    10 Hollow Rocks
    10 V-Ups
    10 Tuck Ups
    10 sec. Hollow Hold
    - Rest 1 min
    - Legs off the ground all the time

  • EMOM 12 Workout

    (3 Rounds)

    Clean and Jerk
    Minute 1 - 3 reps
    Minute 2 - 2 reps
    Minute 3 - 1 rep
    Minute 4 - REST

    @ 75%

  • 1/2 Cindy Workout

    10 min AMRAP
    5 pull-up
    10 push-up
    15 squat