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

  • CrossFit Games Open 16.2. Workout

    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans, 135 / 85 lb. (61/38 kg)

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    13 squat cleans, 185 / 115 lb. (83/52 kg)

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans, 225 / 145 lb. (102/65 kg)

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans, 275 / 175 lb. (124 / 79kg)

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans, 315 / 205 lb. (142 / 93 kg)

    Stop at 20 minutes.

    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)

    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 hanging knee raises
    50 single-unders
    15 squat cleans, 95 / 55 lb. (43/25 kg)

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    13 squat cleans, 115 / 75 lb. (52/34 kg)

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    11 squat cleans, 135 / 95 lb. (61/43 kg)

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    9 squat cleans, 155 / 115 lb. (70/52 kg)

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    7 squat cleans, 185 / 135 lb. (83/61 kg)

    Stop at 20 minutes.

    Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans, 115 / 65 lb. (52/25 kg)

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    13 squat cleans, 135 / 85 lb. (61/38 kg)

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans, 155 / 105 lb. (70/47 kg)

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans, 185 / 125 lb. (83/56 kg)

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans, 205 / 145 lb. (93/65 kg)

    Stop at 20 minutes.

    Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 sit-ups
    50 single-unders
    15 squat cleans, 65 / 45 lb.

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 sit-ups
    50 single-unders
    13 squat cleans, 85 / 65 lb. (38/29kg)

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 sit-ups
    50 single-unders
    11 squat cleans, 105 / 75 lb. (47/34 kg)

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 sit-ups
    50 single-unders
    9 squat cleans, 125 / 85 lb.(56/38 kg)

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 sit-ups
    50 single-unders
    7 squat cleans, 145 / 105 lb. (65/47 kg)

    Stop at 20 minutes.

  • Back Squat Strength

    Back Squat 4x8 @76%
    Same weight across all sets. Slight increase from last week

  • Keskiviikko 28.12. Workout

    Wod: Arnie
    With a single 2 pood (32 kg) / 1,5 pood (24) kettlebell:
    For time
    21 turkish get-ups, right arm
    50 swings
    21 overhead squats, left arm
    50 swings
    21 overhead squats, right arm
    50 swings
    21 turkish get-ups, left arm
    Time Cap 45 min

    Resources

    A very special WOD in loving memory of Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.Video

  • EMOM 10 (HSPU Progression) Workout

    1/4 of max Strcit Hspu + 2 reps if previous week was clean!

  • Pull-up 2RM Strength

    Weighted pull-up 2RM

  • Romanian Deadlift Strength

    3x8 Romanian Deadlift with 75% of 1RM Clean & Jerk

  • Pull-up 3x1 Strength

    Find your 1RM max for pull-up

  • "Bear Complex" Workout

    Barbell @ 30/20KG

    Every 5:00min for 5 Rounds total
    Must complete round every 2:30

    7 unbroken sets of:
    1 Power Clean
    1 Front Squat
    1 Push Press
    1 Back Squat
    1 Push Press Behind the neck

    Score is weight in the 5th round.

  • The accumulator Workout

    Working 3 minutes on : 2 Off (6 intervals)
    A. 10 C&J 60/40kg
    10 Burpee over Bar
    Max squat cleans

    B. Row 500/450m
    15 pull ups
    Max DB snatch 22.5/15

    This is a good mix of movements. Try to scale the pull ups to move unbroken and hopefully you have at least 30 secs to move the db. Scale row if needed to go sub 2 minutes.

    Post total cleans + db snatch

  • John Rankel Workout

    20 min AMRAP: