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

  • 5 RM Front squat Strength

    5 toiston maksimi:

    Front squat

    Teknisesti päivän raskas maksimi. 3 yritystä.

  • Muscle up technique Workout

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

  • 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

  • Back squat 4x6 Strength

    In 20 minutes:

    Back squat 4 x 6
    - same weight in all sets
    - rest 3-4 min between sets

  • Power clean 5x5 Strength

    Power clean 5x5

  • 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