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

  • Thruster Ladder Strength

    Thruster Ladder, 20min EMOM

    0-5min: 5 reps
    5-10min: 3 reps
    10-15min: 1 rep
    15-20min: 5 reps

    First 5minutes with 5 reps, next 5minutes 3 reps then 5min with singles and last 5min with 5 reps again. Add loading after 5min. Bar from the ground. Try to hit last 5min with starting weights or more.

    RPE 3-4

  • Open 16.2. Workout

    Workout 16.2

    Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:

    • 25 toes-to-bars
    • 50 double-unders
    • 15 squat cleans*

    Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

    *1st round, 15 reps at 135 / 85 lb.
    2nd round, 13 reps, 185 / 115 lb.
    3rd round, 11 reps, 225 / 145 lb.
    4th round, 9 reps, 275 / 175 lb.
    5th round, 7 reps, 315 / 205 lb.

  • Overhead squat 3RM Strength

    In 15 minutes overhead squat 3RM

  • Rinnalleveto riipusta kyykkyyn Strength

    5 x 3

    Nousevat painot, 2min tauot sarjojen välissä

  • CrossFit Games Open 20.1 Workout

    RX
    10 rounds for time of:
    8 ground-to-overheads 43/30kg
    10 bar-facing burpees

    Time cap: 15 min

    SCALED
    10 rounds for time of:
    8 ground-to-overheads 30/20kg
    10 bar-facing burpees*

    *May step over bar on burpees

    Time cap: 15 min

  • Weighted Chin-Up Workout

    Find 5RM

    then

    3 x 3 @ 5RM

  • POST WORKOUT / CORE STABILITY Workout

    Accummulate:

    4 Rounds with one KB:

    25m 1-arm OH Carry
    25m 1-arm Front Rack Carry
    25m 1-arm Farmers Carry

    • Change arm btw whole set!

  • Push press Strength

    Find heavy 3 in 20min

  • Weightlifting (goats) Workout

    harjoittele omia heikouksiasi!

  • FRONT SQUAT 1 RM Strength

    FRONT SQUAT 1 RM