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

  • Clean Technique Workout

    1. Clean Pull
    2. Clean High Pull
    3. Power Clean
    4. Squat Clean

    @Max 60%

  • Weightlifting B Strength

    Clean n' jerk technique

  • 1 RM Back Squat Strength

    1 toiston maksimipaino takakyykyssä. Maksimissaan 3 yritystä. Jokaisen maksimiyrityksen välillä 4-5 min lepoa. Panosta tekniikkaan.

    TC: 30min

  • Back Squat Strength

    5x2

  • EMOM 12 Workout

    2 x Snatch + OHS

    @70%

  • Open 17.5 Workout

    10 rounds for time of:

    Men use 95 lb.
    Women use 65 lb.

    TC:15

    OFFICIAL VARIATIONS
    Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb.

    Teenagers 14-15:
    Boys use 65 lb. Girls use 45 lb.

    Masters 55+:
    Men use 65 lb. Women use 45 lb.

    Scaled: (Ages 16-54)
    Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders

    Scaled Teenagers 14-15:
    Boys use 45 lb. and perform single-unders Girls use 35 lb. and perform single-unders

    Scaled Masters 55+:
    Men use 45 lb. and perform single-unders Women use 35 lb. and perform single-unders

  • Seven Deadly Sins Workout

    10 C2B
    20 T2B
    30 DL (80/50 kg)
    100 DU
    30 Box Jump 60cm/50cm
    20 Burpee
    10 Clean (80/50 kg)

  • “Deck of Cards” Workout

    CONDITIONING

    “Deck of Cards” 

    With Airbike/C2Bike/Watt Bike/ Ski Erg or Rower

    You need one machine and a deck of cards for this one.

    This is a 52min workout (or 54min if you use jokers). Flip a card from the deck on the minute and do the number of reps as calories. Rest the remaining time from that minute. If you hit a joker, that means burpees for the whole minute.

    Jacks = 11
    Queens = 12
    Kings = 13
    Aces = 14
    Joker = Burpees

    RPE 3-4, go by feel. This is NOT supposed to be all out. 

    Tailoring Options:

    Jacks, Queens, Kings and Aces with 10 reps.

  • CrossFit Games Open 2011 11.5 Workout

    MEN - includes Masters Men up to 54 years old

    Complete as many rounds and reps as possible in 20 minutes of:

    • 5 Power cleans (145lbs / 65kg)
    • 10 Toes to bar
    • 15 Wall balls (20lbs to 10' target)

    WOMEN - includes Masters Women up to 54 years old

    Complete as many rounds and reps as possible in 20 minutes of:

    • 5 Power cleans (100lbs / 45kg)
    • 10 Toes to bar
    • 15 Wall balls (14lbs to 9' target)

    MASTERS MEN - includes Masters Men 55+

    Complete as many rounds and reps as possible in 20 minutes of:

    • 5 Power cleans (130lbs / 60kg)
    • 10 Toes to bar
    • 15 Wall balls (20lbs to 9' target)

    MASTERS WOMEN - includes Masters Women 55+

    Complete as many rounds and reps as possible in 20 minutes of:

    • 5 Power cleans (75lbs / 35kg)
    • 10 Toes to bar
    • 15 Wall balls (10lbs to 9' target)

  • Box squat 3x5 Strength

    Box squat 3x5