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

  • Pull Ups Strength

    4x3 Weighted AHAP, no fails.

  • Skills (HSPU Strict/Kipping) 6. Workout

    Skill Practice:
    -HSPU Progg. 1-5
    -Kipping HSPU

    Find 5RM Deficit HSPU

    then

    5 x 5 @ 90% of 5RM (approx.)

  • Back Squat 4x4 Strength

    STRENGTH (3/3)

    Back Squat 4x4@92-95% of 3RM

    Target: if the iron is hot, go by feel and lift with heavier procentences.

  • Nothing But Press (and pull) prog 2 Strength

    Shoulder Press
    For load
    5-4-3-2-1
    go every 3 min
    - add 1-3kg to last time 21.3.

    Goal & Intensity:

    • Build upper-body strength and test today's max loads.
    • Execution: Shoulder press 5-4-3-2-1, start with a solid weight and increase gradually.
    • Progress: Aim to add 1-3 kg from your last session (21.3.).
    • Tip: Focus on a strong starting position and controlled press—avoid overextending your lower back. RPE: 8

  • Crossfit Open 25.3 (Individual) Workout

    For time:
    5 wall walks
    50-calorie row
    5 wall walks
    25 deadlifts
    5 wall walks
    25 cleans
    5 wall walks
    25 snatches
    5 wall walks
    50-calorie row
    Time cap: 20 minutes

    ♀70-kg deadlift, 38-kg clean, 29-kg snatch
    ♂102-kg deadlift, 61-kg clean, 43-kg snatch
    Masters 55+:
    ♀ Scaled wall walks | 56, 29, 20 kg
    ♂ Scaled wall walks | 83, 43, 29 kg
    Scaled: (Ages 16-54)
    ♀ Scaled wall walks |38, 29, 20 kg
    ♂ Scaled wall walks |61, 43, 29 kg

    CrossFit Open 25.3 - Tips

    • Wall walks: Keep hands narrow, take long steps up the wall, and turn back quickly. Once hands reach the starting line, you can drop down.
    • Rowing: Focus on technique and pace yourself. Aim to finish the row in four minutes or less.
    • Deadlift: Drop your hips lower to engage the glutes properly.
    • Clean: Think fast feet and maintain an upright position.
    • Snatch: Focus on a big jump and a strong lockout.
    • All barbell movements: Break them into fast sets of 5 reps.
    • Mental approach: There are no rests in this workout—just full send. The one who can handle discomfort wins. Keep your head cool and go all in!

  • Handstand Clinic Workout

    Handstand drills

  • Strict HSPU Workout

    2sets submax
    1 set AMRAP

  • Split Jerk 5x2 Strength

    Split Jerk 5x2

  • Lunging Legends Workout

    In teams of 3
    4 rounds each, 1 athlete at a time / round

    20/15 Bike
    3 Wall Walk
    8 DBL KB step back lunges

    2 x KB 24/16kg

    score is total time

  • Open 17.5 Workout

    10 rounds for time of:
    9 thrusters
    35 double-unders

    @ 43/29kg
    Timecap 25min

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