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

  • Front squat Strength

    Front squat 5x3 @ 85%
    Week 5

    We are almost there. This will be tough! All sets at the same weight. If your moving well and it feels good you are definitely on for a PR in the coming weeks.

  • Front Squat Strength

    4-8 sets
    3 Front squats 1 min rest 80% feeling and same weight if possible. Leave 1 good set in the tank

  • Weighted Chin-Up Workout

    5 - 5 - 5 - 5

    AHAP

  • Push&Pull Workout

    EMOM 10

    12 Inverted Row
    12 Deficit push-ups

  • Skills Workout

    Kipping HSPU

    then

    EMOM 5
    4-8 Deficit Kipping HSPU

  • Back Squat Strength

    back squat
    8-8-6-6

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

  • 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.

  • 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.