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 16.3 Workout

    Workout 16.3 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 7 minutes of:
    10 power snatches
    3 bar muscle-ups

    Men use 75 lb.
    Women use 55 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 7 minutes of:
    10 power snatches
    5 jumping chest-to-bar pull-ups

    Men use 45 lb.
    Women use 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 7 minutes of:
    10 power snatches
    5 chest-to-bar pull-ups

    Men use 65 lb.
    Women use 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 7 minutes of:
    10 power snatches
    5 jumping chest-to-bar pull-ups

    Men use 45 lb.
    Women use 35 lb.**

  • Front Squats on the timer! Workout

    2 Minutes Max Reps:
    Front Squat @ 85/60kg

    90 Seconds Max Reps:
    Front Squat @ 60/42.5kg

    1 Minute Max Reps:
    Front Squat @ 42.5/30kg

    • Rest 3-4 minutes between sets
    • Each set ends when time expires or if you fail a rep

  • Performance Workout

    Burgener Warm-up

    A.
    Deadlift
    *Set 1 – 8 reps
    *Set 2 – 8 reps
    *Set 3 – 6 reps
    *Set 4 – 6 reps
    *Set 5 – 4 reps
    *Set 6 – 4 reps
    Rest 2 minutes

    Build load every set.

    B.
    Complete rounds of 30, 20 and 10 reps for time of:
    32/24 kg Kettlebell Swings
    Shoulder to Overhead (115/75 lbs)
    Pull-Ups

  • 220216 Workout

    EMOM for 24min (6 sets each)
    Min1 - Row 200m
    Min2 - KB swing 32/24kg
    Min3 - 10 thrusters 40/30kg
    Min4 - 12 CTB

  • 6 X Intervals Workout

    6 X 3 Min AMRAP: 3 Min Rest (Alt' between A & B )

    A. 15-20 Wall Ball & Max rep Pull ups
    3 Min Rest
    B. 100m Row & Max Burpees over the rower
    3 Min Rest

    6 totals intervals. Push hard on each interval.

  • EMOM x15 Workout

    EMOM x15:
    1. Wallball x10-20
    2. Pull ups x10-20
    3. HSPU x5-10

  • Performance Workout

    A. Overhead Squats 5 x 3

    B. In teams of two, alternating rounds (two rounds each)

    15 Overhead Squats (135/95 lbs)
    200 Meter Run
    10 Shoulder to Overhead (135/95 lbs)
    200 Meter Run
    5 Burpees Over the Barbell

    C. Optional Finisher

    4 Rounds:
    10-20 cal Row
    10-20 reps GHD sit ups

  • Back Squat Strength

    1. Back Squat 3x12
    2. KB Goblet Lateral Lunge 3x10 per
    3. Scap pull up 3x10 with 1s pause

    4 min sets 18 minutes

  • Performance Workout

    A.
    Every 3 minutes, for 18 minutes (6 sets):
    Overhead Squat x 2-4 reps

    B.
    Complete as many rounds and reps as possible in 10 minutes of:
    10 Pull-Ups
    10 Alternating One-Arm Dumbbell Snatches
    10 Box Jump Overs

  • Strongman WOD Workout

    strongman wod:
    farmers carry
    axle bar
    sledge push/pull
    yoke walk