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 Total 2 Workout

    Clean, 1 rep
    Bench press, 1 rep
    Overhead squat, 1 rep

    Clean is from the ground, power or squat.

  • OHS Strength

    3 x 8 AHAP

  • ADRIAN Workout

    7 RFT:
    3 Forward Roll
    5 Wall Climb
    7 Toes to Bar

    9 Box Jump 75/60

  • Day 06 Workout

    Rest & Recover

  • Standing High Jump Strength

    Find your max in 10min

  • Open 12.2 Workout

    MEN - includes Masters Men up to 54 years old

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    75 pound Snatch, 30 reps
    135 pound Snatch, 30 reps
    165 pound Snatch, 30 reps
    210 pound Snatch, as many reps as possible

    WOMEN - includes Masters Women up to 54 years old

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    45 pound Snatch, 30 reps
    75 pound Snatch, 30 reps
    100 pound Snatch, 30 reps
    120 pound Snatch, as many reps as possible

    MASTERS MEN - includes Masters Men 55+

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    45 pound Snatch, 30 reps
    75 pound Snatch, 30 reps
    100 pound Snatch, 30 reps
    120 pound Snatch, as many reps as possible

    MASTERS WOMEN - includes Masters Women 55+

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    35 pound Snatch, 30 reps
    55 pound Snatch, 30 reps
    75 pound Snatch, 30 reps
    90 pound Snatch, as many reps as possible

  • Day 04.2 Strength

    10-8-6-4-2 Back Squat @ 55-65-70-80-85% of max Back Squat

  • Back squat 10x10 Strength

    Back squat 10x10
    rest 60sec. between sets, use same weight in all sets.

  • Clean & Jerk Strength

    Clean & Jerk
    5x1 @ 80%

  • Jerk wave Strength

    E90s x9
    Jerk
    3-2-1
    3-2-1
    3-2-1