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

  • Back Squat Strength

    back squat
    8-8-6-6

    • leave 2 reps in the tank
    • rest 3 min btw sets

  • Day 06 Workout

    Rest & Recover

  • Beach pump strength Strength

    For Load
    5 sets:
    5 bench presses straight in to
    5 weighted ring dips
    – Increase loading across as many sets as possible.

    Goal & Intensity
    -Build upper-body strength and control by combining bench press and ring dips.
    -Practice body control with handstand walking as prep.
    -Solid loading for chest, shoulders, and arms combined with bodyweight strength.
    -Slow, controlled reps give far more benefit than shaky fast ones.
    RPE: 7–8 – heavy but manageable, with good form throughout.
    Why: This workout develops pressing strength and stability, both key for weightlifting and gymnastics in CrossFit. It builds balanced upper-body strength that transfers into bigger movements.

  • 4 RM Back Squat Strength

    Within 20 minutes:
    4 RM Back Squat

    In 5-7 sets build to a true 4 Rep Max.
    2-3 minutes rest between sets.
    Lift in pairs!

  • Day 12.2 Strength

    2x8 Deadlift (moderate weight, touch and go)

  • Day 12.3 Strength

    3x10 Dumbell Side Lateral raise (moderate weight)

    • Activate your Upper Back more than Shoulders

  • Rowing Grace Workout

    5 rounds for time of:
    7/10 calories on any machine
    6 clean and jerks (47/70 kg)
    __
    Option 2

    5 rounds for time of:
    7/10 calories on any machine
    6 clean and jerks (29/43 kg)
    __
    Option 3

    5 rounds for time of:
    7/10 calories on any machine
    6 clean and jerks (15/20 kg)

    Goal & Intensity
    -This is a fast and intense workout combining machine conditioning with a barbell lift.
    -The goal is to find a pace you can sustain consistently for all five rounds.
    -Sprint-style effort – high heart rate with clean & jerks done quickly, ideally unbroken in the first round.
    -The load should challenge you but not slow down the pace.
    -If you’re between two weights, choose the lighter one and push the pace.
    RPE: 8–9 – hard effort, but not full exhaustion in the early rounds.
    Why: This workout builds both aerobic capacity and barbell endurance under fatigue. The accessory work with single-leg deadlifts improves balance, stability, and addresses side-to-side weaknesses.

  • Clean&Jerk Strength

    Clean and jerk
    4 x (2+2)
    4 x (1+1)

    • Go heavy on the singles
    • Rest as needed

  • Snatch complex Strength

    7 x every 90s.
    For Load
    1 Snatch deadlift + 1 below the knee squat snatch

    Goal & Intensity:
    -The complex develops strength, bar path technique, and explosiveness.
    -Focus on control and sharp execution (RPE 6–7).
    -Imagine the bar is heavier than it is – this forces you to stay tight and precise.
    Why: Technique first – the snatch is a complex lift, and this way you build confidence and courage to receive the bar. This phase is crucial to prepare for lifting heavier and safer later.

  • 2-position clean Strength

    8 x E2MOM

    2 -position clean (hi-hang + above knee)