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

  • Overhead squat 3x1 Strength

    Three sets of one

  • Leuanveto tiukkana 3 x max toistot Workout

    Leuanveto 3 x max toistot tiukkana
    Alkavalla 2 min.

  • 19.1 Workout

    Complete as many rounds as possible in 15 minutes of:

    19 wall-ball shots
    19-cal. row

    Men throw 9kg/20-lb. ball to 10-ft. target
    Women throw 6kg/14-lb. ball to 9-ft. target

  • Annie Workout

    “Annie”
    50-40-30-20-10
    Double Unders/Sit Ups

  • Part 1: Weighted pull-ups Strength

    Weighted pull-up 3x5

  • Back Squat 3RM Strength

    Find back squat 3RM

  • Lepopäivä Workout

    Restday - What did you do?

  • Run - Just run Workout

    Run any distance

    Score is the amount of kilometers you have run - note time and other details as a note

  • D.T Workout

    "DT"

    For time

    5 rounds
    12 Deadlift 70/50 kg
    9 Hang power clean 70/50 kg
    6 Push jerk 70/50 kg

  • MURPH Workout

    RX

    For time
    1 mile run

    100 pull-ups
    200 push-ups
    300 air squats

    1 mile run

    Wear a 20/14 lb vest.

    Scaled

    For time:
    1 mile run

    100 ring rows
    200 box push-ups
    300 air squats

    1 mile run

    Scaling option 2

    break the movements into smaller sets and rounds

    For time
    1 mile run

    10 rounds:
    10 pull-ups
    20 push-ups
    30 air squats

    1 mile run

    Option 3

    split the reps with a friend!

    In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

    This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.