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

  • Hang snatch 5x2 Strength

    Hang snatch, five sets of heavy two.

  • "Macho man" Workout

    EMOM until failure (max 15 min)

    Every minute:
    3 power cleans
    3 front squats
    3 push jerks

    *use maximum 65% of 1 rm C&J.

  • "HIDALGO" Workout

    For time:

    Run 2 miles
    Rest 2 minutes
    135 pound Squat clean, 20 reps
    20 Box jump, 24" box
    20 Walking lunge steps with 45lb plate held overhead
    20 Box jump, 24" box
    135 pound Squat clean, 20 reps
    Rest 2 minutes
    Run 2 miles

    If you've got a twenty pound vest or body armor, wear it.

    "U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen."

  • Muscle up technique Workout

    Work on the progressions of the muscle up
    Strict before kipping!

  • Etukyykky 6,6,6 Strength

    Etukyykky 6,6,6

    nousevat painot, tauot 2 min

  • Overhead squat 5x5 Strength

    Overhead squat 5x5
    *Rest ~2 min

  • 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