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

  • Partner Chin-Up Workout

    Concentric vs Eccentric

    4 x 5

    5 sec eccentric phase

    Add weight if needed!

  • Snatch Endurance Workout

    YGIG
    600m Row
    6 Snatch 60/40kg

    YGIG
    600m Row
    4 Snatch 70/50kg

    YGIG
    600m Row
    2 Snatch 80/55kg

  • Power Clean 3x3 Strength

    Three sets of three reps

  • Pull-up 3x1 Strength

    Find your 1RM max for pull-up

  • CrossFit Open 17.3 Workout

    Prior to 8:00, complete:
    3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95 lb.
    Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135 lb.
    *Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185 lb.
    *Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225 lb.
    *Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245 lb.
    Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265 lb.

    *If all reps are completed, time cap extends by 4 minutes.

    VARIATIONS
    Rx’d: (Ages 16-54)
    Men use 95-135-185-225-245-265 lb.
    Women use 65-95-135-155-175-185 lb

    Scaled (Ages 16-54)
    Jumping chin-over-bar pull-ups
    Squat snatches or power snatches with overhead squats permitted
    Men use 45-75-95-115-135-155 lb.
    Women use 35-55-65-75-95-105 lb.

  • CFS PAULA Workout

    40 punnerrus
    30 pistooli kyykky
    20 box
    10 dippi
    20 box
    30 pistooli kyykky
    40 punnerrus

  • Plank Pyramid Workout

    Work / Rest (s)
    30/30
    35/25
    40/20
    45/15
    50/10
    55/5
    60

  • PRE WORKOUT Workout

    3 Rounds:
    12 Banded Shoulder Press (6 reps each arm)
    12 Seated DB External Rotations (6 reps each arm)
    10 Spiderman stretches
    10 Banded & seated rows
    :20 DB/KB OH hold R
    :20 DB/KB OH hold L

    10 minutes rope climb practice: hooks & technique

  • SHOULDER PRESS Strength

    SHOULDER PRESS
    1RM

  • Tabata Something Else Workout

    Tabata pull-ups
    Tabata push-ups
    Tabata sit-ups
    Tabata squats

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

    Post total reps from all 32 intervals.