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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

  • Weighted dip 3x1x90% Strength

    Weighted dip 3x60%,3x70%, 3x1x90%

  • 280417 Workout

    Conditioning
    "Heather's 40!"
    Teams of 2, AMRAP 25:
    9 Rope Climbs, 40 Clean and Jerks
    30 HSPU, 40 Power Snatches
    76 DU, 40 Overhead Squats

    1st round every barbell is 95/65
    2nd round every barbell is 115/80
    3rd round every barbell is 135/95
    4th round every barbell is 155/105

  • ENDURANCE CLASS Workout

    1 round for time: (35 min CAP)

    800m run with MB (20/14)
    30 Burpees
    30 STO (45/35)
    30 Wall balls (20/14)
    400m run with MB
    20 Pull-ups
    20 Thrusters (45/35)
    20 MB sit-ups (20/14)
    200m run with MB
    20 MB sit-ups
    20 Thrusters
    20 Pull-ups
    400m run with MB
    30 Wall balls
    30 STO
    30 Burpees
    800m run with MB

  • C & J Complex Workout

    7 working sets of

    Find max weight for day with good technique. Hold 3 sec in every receiving position + bottom of OHS.

  • Strength Strength

    1) Single Leg DB or KB Deadlift - 4 x 10/leg (use a challenging weight but one that you can maintain technique and control with)

    ... REST 2 MINUTES B/T SETS...

    • Hold a DB or KB in the opposite hand of the leg you are performing single leg Deadlifts with (left leg, hold weight in right hand and right leg, hold weight in left hand) and, under control, lower the KB/DB to the floor, gently tap the floor with your back leg straightened out behind you, and stand back up to full hip extension. All the principles of a normal Deadlift apply, the only difference is the balance and coordination aspect of using one leg. These are tremendous for building hamstring strength that will translate to a better barbell Deadlift.

  • Move Prep Workout

    Banded Chest + Upper Back
    Shin Box (open and closed)
    Octopus Progression
    Hanging Scap Depressions
    Hanging Quarter Chin Ups (practice hanging without fully relaxing your shoulders)

    Hollow Holds 2x30sec
    Mini Band squats
    DB reverse fly + scap raises

    12min

    SOD: Pigeon

  • Power Snatch + OHS Workout

    With 65-75% of the days max

    EMOM 10:
    1 Power snatch + 2 OHS

  • Strength Strength

    • Touch and Go Deadlift:
      • 60% x 4
      • 70% x 4
      • 80% x 4 (stop at 4 reps today. Save yourself for Crossfit Open workout 17.2 tomorrow)

  • Accessory Work (if time in class/ on your own) Workout

    Renegade row 2x5 each side
    DB tricep skull crushers 2x8
    KB overhead single arm carry 2x20m each arm

  • CF Open Practice Workout

    Some skills, drills and preparation work for the CF Open workout this week!