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 Workout 4. Workout

    21.4

    Complete the following complex for max load:

    1 deadlift
    1 clean
    1 hang clean
    1 jerk

    Time begins immediately following the completion of 21.3.

    Time cap: 7 min

  • Engine Strength Workout

    Tempo back squats
    4x8 @50% 1RM
    202X ( 2 seconds down, 0 at bottom, 2 secs up and 0 at top)

    Don't extend fully at the top. Don't go too heavy! Enjoy ;)

    40 secs rest between! Keep strict to tempo and rest time.

  • CrossFit Games Open 16.3 Workout

    Complete as many rounds and reps as possible in 7 minutes of:
    10 power snatches
    3 bar muscle-ups

    Men use 75 lb. (34 kg)
    Women use 55 lb. (25 lb)

    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. (34 kg)
    Women use 55 lb. (25 kg)

    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. (20 kg)
    Women use 35 lb. (15 kg )

    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. (29 kg )
    Women use 45 lb. (20 kg )

    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. (20 kg )
    Women use 35 lb. (15 kg )

  • OPEN 15.1 a Workout

    WORKOUT 15.1a

    1-rep-max clean and jerk
    6-minute time cap

  • Hang snatch 5x2 Strength

    Hang snatch, five sets of heavy two.

  • Prowler push x5 Strength

    Heavy load!

  • Strict Pull-Up Progression 2. Workout

    5 rounds

    4 / 3 reps if the previous week was clean, otherwise continue with 3/2!

    Normal Pull-Up
    Close Chin-Up
    Wide Pull-Up

    10s rest between movements
    90s rest between rounds

    Focus on strict clean movements!
    Score is total clean reps, max 60/45 reps

  • Shoulder Griddle Strength Workout

    Hollow back press:
    -Incline push up
    -Push up
    Use following template:
    3x3r, 5x3r, 3x6r
    4x6r, 4x9r, 5x9r
    4x12r, 4x15r, 5x15r

    -Pseudo planche push up
    Use following template:
    3x2r, 5x2r, 3x4r
    4x4r, 4x6r, 5x6r
    4x8r, 4x10r, 5x10r

    Rope climb:
    -Incline row
    -Ground row
    Use following template:
    3x3r, 5x3r, 3x6r
    4x6r, 4x9r, 5x9r
    4x12r, 4x15r, 5x15r

    -Elevated ground row
    Use following template:
    3x2r, 5x2r, 3x4r
    4x4r, 4x6r, 5x6r
    4x8r, 4x10r, 5x10r

    Perform all progressions with coupled mobility exercise.
    For Quality

  • Etukyykky 6,6,6 Strength

    Etukyykky 6,6,6

    nousevat painot, tauot 2 min

  • Isabel Workout

    For Time;
    30 Snatches 60/40kg

    6 Min Time Cap