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

  • Gymnasty - AMRAP 20 min Workout

    30 toes-to-bars
    20 air squats
    10 push ups

    Goal & Intensity:
    -The pre-WOD builds efficiency and rhythm in the kipping chest-to-bar. The main workout develops stamina for the core, upper body, and legs by combining different movement patterns.
    -Steady, sustainable pace across 20 minutes – not an all-out sprint. Focus on keeping rhythm in the toes-to-bar so you can last for multiple rounds.
    -Break the reps into small sets from the beginning to avoid burning out too early.
    RPE: 7 – strong but controlled effort where technique remains consistent.
    Why: This workout develops endurance, strength, and skill at the same time – a combination that is key in CrossFit. Toes-to-bar challenge the core, air squats build the legs, and push-ups strengthen the upper body, creating balanced capacity.

  • 3-position power snatch Strength

    3-position power snacth
    6-8 x (1+1+1)
    -hi-hang, above knee, below knee

  • Hang power snatch Strength

    8 x 3 hang power snatch

    • below knee

  • Quality work Workout

    3-4 rounds for quality
    6-8 db bench press
    6-8 inverted ring row
    20m db death march

  • Complex Strength

    8 x E90SEC
    power clean + front squat + jerk
    - find a heavy set

  • Clean&Jerk Complex Strength

    E2MOM
    tng power clean + jerk (5+5)
    - find heaviest complex in 5-7 sets, start light

  • The Chief🤠 Workout

    "The Chief"

    AMRAP in 3 minutes

    3 Power Cleans
    6 Push-Ups
    9 Air Squats

    Then Rest 1 minute

    Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

  • Hero workout "Jenkins" (with partner) Workout

    AMRAP (with a Partner) in 40 minutes

    50 Burpees
    400 meter Run
    50 Kettlebell Swings (24/16 kg)
    400 meter Run
    50 Pull-Ups
    400 meter Run
    50 Push-Ups
    400 meter Run
    Split work between partners as needed. Run together.

  • Gymnasty Workout

    EMOM 25

    1) double unders
    2) bar MU
    3) walking lunges
    4) toes to bar
    5) rest

    RPE 7

    -choose your reps per wanted RPE

    Goal & Intensity:
    -Practice skill, strength, and endurance in one balanced workout.
    -Movements challenge different areas, but the rest minute keeps the pace under control.
    -Steady effort by choosing your own reps to match RPE 7. Aim for quality reps without running out of time in the minute.
    -Focus on movement quality throughout, especially on bodyweight skills.
    RPE: 7
    Area of training and benefit: This workout develops body control, strength, and conditioning all at once. It is valuable practice because it teaches pacing and keeping movement quality under fatigue.

  • Shoulder press 1 Strength

    Build to daily technical heavy 1
    in 10 min