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

  • Power Snatch 6RM Strength

  • Power clean 3x3 Strength

    Power clean, three sets of three.

  • 7.6.2021 ( Back Squat) Strength

    Back Squat

    2 RM

  • Crossfit EMOM Workout

    EMOM 20 min
    1) 10 alt. DB clusters 15/22.5kg
    2) 3-12 kipping pull ups OR bar MU
    3) 50s. shuttle runs
    4) Rest

    Goal & Intensity
    -Today’s workout develops overall capacity – your body’s ability to produce power, move efficiently, and sustain effort without breaking down.
    -This is a long but controlled EMOM, where intensity gradually builds.
    -RPE 7–8 – you should breathe hard, but still move with control and precision.
    -Keep the first 10 minutes under control – find your rhythm before you push. Going out too hot will turn this into survival mode.

  • Pull up Workout

    3x E3MOM

    10 Pull up

  • Strict HSPU Strength

    3x8
    Go deficit, if needed.

  • Metcon Workout

    Start a running clock for 15min

    0:00 - 5:00
    3 rounds of
    10 power clean 50/35kg
    10 k2e

    5:00 - 10:00
    3 rounds of
    10 front squat
    10 weighted abmat sit up/ ghd sit up

    10:00-15:00
    3 rounds of
    10 deadlift
    10 burpee

    Advanced use 60/40kg

  • AMRAP9 Workout

    AMRAP9
    1+2+3+… 10+10m shuttle run
    2+4+6+… db thruster 35/25lbs

    Advanced use 45/35lbs

  • Front squat Strength

    3 x 4 front squat

    • leave 2 reps in the tank
    • rest 4 min btw sets

  • "ANNIE" Workout

    BENCHMARK
    50-40-30-20-10 reps for time:
    Double-unders
    Sit-ups

    Scaled WOD
    For time:
    30-20-10 reps of:
    Single-unders
    Feet-anchored sit-ups