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 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

  • 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

  • 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.

  • Skill: Leg raises / Toes to bar Workout

    Progressions:

    • Strict leg raise (both legs bent)
    • Strict leg raise to the horizontal plane
    • Strict leg raise/T2B both legs straight

    Use the 5x10 table:

    • 3 x 2
    • 5 x 2
    • 3 x 4
    • 4 x 4
    • 4 x 6
    • 5 x 6
    • 4 x 8
    • 4 x 10
    • 5 x 10

    or 5x15:

    • 3 x 3
    • 5 x 3
    • 3 x 6
    • 4 x 6
    • 4 x 10
    • 5 x 10
    • 4 x 12
    • 4 x 15
    • 5 x 15

  • pk lenkki Workout

    Matka kommenttiin

  • "Bradshaw" Workout

    10 rounds for time of:
    3 Handstand push-ups
    225 pound Deadlift, 6 reps
    12 Pull-ups
    24 Double-unders

  • Seated shoulder press Strength

    Seated shoulder press
    4x8
    Sit on the floor and press the barbell

  • Power Clean Strength

    Find 5RM in 20min!

  • Clean & Jerk Workout

    Build up to 2+1 RTM in 20min

    2+1 = 2 Clean + 1 Split Jerk

    -Aim for consistency in every rep
    -No TNG
    -Re-grip at the bottom
    -No extra resting between reps