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

  • "Basement Beep Test" Workout

    EMOM for as Long as Possible

    7 Thrusters (35/25kg)
    7 Bar over burpees

    Every minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.

  • Rope Climb Progressions Workout

    Rope climb progressions:

    1. Incline Row

    2. Ground row
      Use following template: (reps)
      3x3, 5x3, 3x6
      4x6, 4x9, 5x9
      4x12, 4x15, 5x15

    3. Elevated ground row

    4. Bulgarian row
      Use following template: (reps)
      3x2, 5x2, 3x4r
      4x4, 4x6, 5x6
      4x8, 4x10, 5x10

    5. Hinge row
      Use following template: (reps)
      3x1, 5x1, 3x2
      4x2, 4x3, 5x3
      4x4, 4x5, 5x5

    6. Bent arm chin hang
      Use following template: (seconds)
      3x6, 5x6, 5x12
      4x12, 4x18, 5x18
      4x24, 4x30, 5x30

  • SKILL / PISTOL SQUAT Workout

    15 minutes:

    • pistol squat practice & progressions

    1.) Pistol with band / weightplate front
    2.) Pistol on a box
    3,) Pistol on a box heel touching to floor
    4.) Pistol with box under butt (limited range of motion)

  • Nobull CrossFit Open 23.2 Workout

    23.2A:

    Complete as many reps as possible in 15 minutes of:

    5 burpee pull-ups
    10 shuttle runs (1 rep = 7,5m out/7,5m back)
    *Add 5 burpee pull-ups after each round.

  • Snatch Workout

    Build up to 2 RTM in 20min

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

  • Open 17.3 Workout

    Prior to 8:00, complete:

    3 rounds of:

    • 6 chest-to-bar pull-ups
    • 6 squat snatches, (95 / 65 lb.)

    Then, 3 rounds of:

    • 7 chest-to-bar pull-ups
    • 5 squat snatches (135 / 95 lb.)

    Prior to 12:00

    3 rounds of:

    • 8 chest-to-bar pull-ups
    • 4 squat snatches (185 / 135 lb.)

    Prior to 16:00

    3 rounds of:

    • 9 chest-to-bar pull-ups
    • 3 squat snatches (225 / 155 lb.)

    Prior to 20:00

    3 rounds of:

    • 10 chest-to-bar pull-ups
    • 2 squat snatches (245 / 175 lb.)

    Prior to 24:00

    3 rounds of:

    • 11 chest-to-bar pull-ups
    • 1 squat snatch (265 / 185 lb.)

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

  • Back Squat Ladder Strength

    4 sets:
    3 reps,
    1-2min rest,
    2 reps,
    1-2min rest,
    1 rep,
    1-2min rest.
    Do the set with same weight, add weight to every set.

  • "Diane" Workout

    For Time
    21 - 15 - 9

    Deadlift 102,5/70 kg
    Handstand Pushups

  • Rest / Recovery day Workout

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  • Conditioning Workout

    10-1 Reps

    STOH 50/35kg

    Bar over Jump

    TC 5min!