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

  • 230916 Workout

    For time:

    30 x GTOH (30/45kg)
    30 x Pull ups
    400m Run
    20 x GTOH
    20 x Pull ups
    400m Run
    10 x GTOH
    10 x Pull ups
    400m Run

  • clean & jerk technique Workout

    3 pos. clean + jerk x 6

    • high hang
    • hang
    • clean -jerk

  • Slackline Season is Near! Workout

    Box-over burpee
    Wall Ball
    Battle Rope Walk (aka rest station #1. Try to tight rope walk the battle rope on the floor)
    Ski Erg
    Mountain climber
    KB Balance (aka rest station #2. single leg stand on KB handle. Safety Sean says use a heavy kb!!! switch halfway. If you don't feel confident with your balance skills try single leg on the floor with your eyes closed)

    Round 1 2x30sec on: 15sec off per station
    Round 2 1x1min on: no rest per station

    15min circuit

    20min

    Record total # of times you had to put your foot down at the kb balance station

  • 3 rounds for time Workout

    3 RFT:
    21 KBS (24/16)
    15 Thruster (42.5/30)
    9 C2B

    (Time cap: 9min)

  • 300316 Workout

    3 sets of:
    Single arm DB row x 8 reps each @ 2111
    Rest 45s
    Hollow holds/rocks x 60s
    Rest 45s

  • 07MAA2016 Workout

    AFAP (As Fast As Possible)
    4 rounds for time of
    50 Overhead Walking Lunge Steps 20/15kg
    25 Plate Sit Ups 20/15kg

  • Workout 16.2 Workout

    WORKOUT 16.2

    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans, 135 / 85 lb.

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    13 squat cleans, 185 / 115 lb.

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans, 225 / 145 lb.

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans, 275 / 175 lb.

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans, 315 / 205 lb.

    Stop at 20 minutes.

    http://games.crossfit.com/workouts/the-open

    The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 106 kg (235 lb.), 124 kg (275 lb.), 142 kg (315 lb.).

  • Monster 5/2016 Workout

    Partner Girl WOD

    For time:
    Grace, 30 Clean & Jerk 60/40kg
    Karen, 150 Wall balls
    Fran, 21-15-9 Thrusters 42,5/30kg/Pullups
    Annie 50-40-30-20-10 Double Unders/Situps

    (Jämför Monster 18/2015)

  • 3 rounds for quality Workout

    3 rounds for quality:
    10-15 Strict pull up
    10+10 OH lunges (kb)
    10-15 T2b
    10+10 Snatch (kb)
    10-15 Ring push up
    10-15 Swing to qoblet squat
    3-5 Wallclimb

  • Performance Workout

    A.
    Every two minutes, for 12 minutes (6 sets of):
    Front Squat x 2-3 reps

    Goal is to increase loads used last week.

    B.
    Complete as many rounds and reps as possible in 6 minutes of:
    3 Hang Power Cleans (135/95 lbs)
    3 Burpees Over the Barbell
    6 Hang Power Cleans
    6 Burpees Over the Barbell
    9 Hang Power Cleans
    9 Burpees Over the Barbell
    12 Hang Power Cleans
    12 Burpees Over the Barbell
    …

    C.
    Every two minutes, for 6 minutes (3 sets):
    Single Arm Dumbbell Row x 10-12 reps each arm @ 2110