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

  • Painonnosto: HH Power Snatch + HH Squat Snatch Strength

    20 min to work up to a max
    2 x High Hang Power Snatch
    1 x High Hang Snatch

  • 10min EMOM of C2B and Pistols Workout

    10min EMOM
    alternering
    5-8 Strict C2B Pullups
    10-16 Pistols

  • WEIGHTLIFTING 090316 Strength

    Split jerk

    2rep x 5set, 80% from your 1RM

  • CrossFit Games Open Workout 16.3 - SKAALATTU Workout

    7min amrap:

  • Fitness/Performance Workout

    A.
    Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
    Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents
    (if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
    Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work
    (use partner assists to learn balance points and accumulate time upside down)
    Minutes 7-9 & 16-18 – Tuck Rock to Tuck Sit x 15 reps

    B.
    Three sets, for max reps/calories of:
    3 Minutes of Assault Bike or Rowing (for Max Calories)
    2 Minutes of Strict Handstand Push-Ups
    1 Minute of Strict Pull-Ups
    Rest 3 minutes

  • CFPORVOO WOD 3.3.2016 Strength

    12 min to find the biggest weight you can complete the complex.
    Power clean + front squat + split jerk + front squat

  • CrossFit edistyneet klo 15 Workout

    WORKOUT 16.1
    Complete as many rounds and reps as possible in 20 minutes of:
    25-ft. overhead walking lunge
    8 burpees
    25-ft. overhead walking lunge
    8 chest-to-bar pull-ups
    Men lunge 95 lb.
    Women lunge 65 lb

  • Weighted box jump Strength

    Jump on 60/50cm box with max extra weight.

  • 2/26/16 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds
    8 decline push ups
    8 bent over row
    8 squats

    gym goat(5)

    Metcon/Metcon-comp(amrap20)
    open 16.1

    Workout 16.1 Variations
    Rx’d
    (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

    Complete as many rounds and reps as possible in 20 minutes of:
    25-ft. overhead walking lunge
    8 burpees
    25-ft. overhead walking lunge
    8 chest-to-bar pull-ups

    Men lunge 95 lb.
    Women lunge 65 lb.

    Scaled
    (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

    Complete as many rounds and reps as possible in 20 minutes of:
    25-ft. front rack walking lunge
    8 burpees
    25-ft. front rack walking lunge
    8 jumping chin-over-bar pull-ups

    Men lunge 45 lb.
    Women lunge 35 lb.

    (optional)
    Power(15) choose 1 or 2
    box squat 5x1
    floor press 5x1
    sumo dead 5x1

    Finisher
    50 bfsu
    stretch and roll

  • 2/29/16 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    10 air squats
    10 plank to bridge
    10 hollow rocks

    Power(15)
    back squat
    pull chart for loads. Use 90% of 1rm established last week.
    5@65%
    5@75%
    5/max reps @85%

    Fitcamp
    3rds
    400m run
    20 step ups
    20 burpees
    20 kb swings

    Metcon(15)
    3rds
    400m run
    21 wallballs
    42 du's/su x3

    Metcon-comp(15)
    3rds
    400m run
    21 wallballs
    9 muscle ups

    Finisher
    100 bicycles
    1 min samson stretch
    1 min shoulder distraction