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

  • 5 sets of Strict Pullups Workout

    5 Sets of Strict Pullups, but stop 2-3reps before failure.

  • 060317 Workout

    Conditioning
    15 OHS, 60/40kg
    15 C2B
    15 Squat Snatches, 60/40kg
    15 C2B
    15 Front Squats, 60/40kg
    15 C2B
    15 Squat Cleans, 60/40kg
    15 C2B

  • Hang snatch Strength

    Find Hang snatch 2RM in 10min

    And then...
    3x3 Hang snatch (~85%)
    (Rest 2-3min btw sets)

  • Engine Strength Strength

    Snatch complex
    High Hang + Hang + Snatch
    Link the reps together
    Build up but keep quality

  • Hangman Workout

    21 Hang Power Cleans @60/42.5kg
    21 Lateral Barbell Burpees
    100 Double-Unders
    15 Hang Power Cleans
    15 Lateral Barbell Burpees
    75 Double-Unders
    9 Hang Power Cleans
    9 Lateral Barbell Burpees
    50 Double-Unders

  • Wallballs, Pullups & Burpees Workout

    21 - 15 - 12 - 9

    wallballs 9/6kg
    pull ups
    burpees

  • Manuel Workout

    Manuel

    5 rounds of:
    3 minutes of rope climbs
    2 minutes of squats
    2 minutes of push-ups
    3 minutes to run 400 meters

    Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

    Post reps completed to comments.

    Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

    Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

    Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.

  • Deadlift Strength

    4x4 @ 85%

  • Strength #3- Week 3 Strength

    A1- Single Leg DB RDL 4x 6/ then 4/ (slow the reps down)

    B1- Barbell Push Press 4x4 (last rep with a slow eccentric)
    B2- KB Goblet Crossack Squat 4x5/

    4min rounds

    20min

  • Penkkipunnerrus 5RM ja max toistot 90% 5RM Strength

    Penkkipunnerrus 5RM ja max toistot 90% 5RM

    selvitä 12 min. aikana viiden toiston maksimi kilot