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

  • 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

  • Squat Clean 7x1 Strength

    Squat clean 1-1-1-1-1-1-1

  • 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

  • Front Squat Strength

    4x5 Front Squat

  • 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

  • Sumo deadlift Strength

    Sumo deadlift 3x3

  • Isabel Workout

    For Time;
    30 Snatches 60/40kg

    6 Min Time Cap

  • HERO WORKOUT KALSU Workout

    For time:
    100 Thrusters (42,5/60kg)
    * 5 Burpees at the start of every minute

    Start with 5 burpees. Then complete as many thrusters as possible until the minute is up.
    Repeat until 100 total thrusters are completed.

    If athlete does not finish score is number of rounds and reps completed.

    TC: 40min