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

  • Clean & Jerk Workout

    Emom x8:
    1 Power clean + 1 Squat clean + 1 jerk
    @ max 60%

    • Focus: speed & technique

  • Wednesday 9th October 2019 Workout

    For time:

    Run 1,600 meters
    9 thrusters
    Run 800 meters
    15 thrusters
    Run 400 meters
    21 thrusters

    ♀ 75 lb. ♂ 115 lb.

    INTENDED STIMULUS
    .
    This is classic CrossFit! This is how we changed how conditioning used to work. Go to crossfit.com/workout and find the very first dotcom workout ever published online. You will see that today's workout is a variation of that one. The structure of today's workout is meant to help you really ramp up the intensity. The distance in the run decreases, allowing you to keep your pace or even increase it. The load on the barbell is such that even with the increase in fatigue and intensity, you should go for unbroken sets. You want to put yourself in that position in which to set the bar down becomes not an option. That weird spot in which you really want to drop it, but it is not worth it. Aim your scaling today for that. Chose a distance for the first run that you can do in under eight minutes. Choose a weight for the barbell that is heavier than usual, something that is on the edge of your capacity but that you really think you can do unbroken for the set of twenty-one. Today is about celebrating classic CrossFit. Push hard!

  • Barbell Endurance Workout

    With a partner, for time:
    Alternating with Power cleans & Thrusters, men accumulate 15.000kg and women 10.500kg. So first both do a set of unbroken tng power cleans, i go you go - style. Then both will do a set of thrusters the same way. Again tng PC and then thrusters. Continue like this, until total of 300 reps is done!
    M: 50kg
    W: 35kg

  • Front Squat Strength

    Front Squat

    4x6 + 1x AMRAP (with the last used weight, max 15 reps)

    65-70% 1 RM Front Squat

  • "Belly Danger" Workout

    2 rounds:
    15 Hollow rocks
    15 Superman rocks
    20 V-ups
    20 Barbell GM
    30 Bicycle crunches (1=1)
    30 Back ext.
    2min Rest

  • 5x2 Tempo OHS Strength

    5x2 Tempo OHS 33X2
    - Rest 90-120s

  • AMRAP 24min. Workout

    With partner:

    24 Hang Power Cleans
    24 Burpee Box Jump Overs
    24 Push Jerks
    24 Bar Muscle-ups

    Rx: 70/47.5kg

  • For time Workout

    100 x DU
    10m OH Lunge w/DB R
    10m OH Lunge w/DB L
    8 x Ring Mu
    75 x DU
    10m OH Lunge w/DB R
    10m OH Lunge w/DB L
    6 x Ring Mu
    50 x DU
    10m OH Lunge w/DB R
    10m OH Lunge w/DB L
    4 x Ring Mu
    25 xDU
    10m OH Lunge w/DB R
    10m OH Lunge w/DB L
    2 x Ring Mu

  • COOL DOWN Workout

    3-5min Bike/Airbike

  • COOL DOWN Workout

    10 Empty Barbell Power Snatch
    Thoracic Flow video