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

  • Back squat 7x1 Strength

    Seven heavy ones

  • Thruster 3x5 Strength

    Thruster 3x5

  • Overhead squat 3x1 Strength

    Three sets of one

  • 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

  • Part 1: Weighted pull-ups Strength

    Weighted pull-up 3x5

  • MURPH Workout

    For time wearing a 20lb weight vest
    1 mile run

    100 pull-ups
    200 push-ups
    300 air squats

    1 mile run

    TC 45min.

    *Useita skaalausvaihtoehtoja tarjolla WODilla!

  • Mobility Workout

    Mobility class

  • Raaka rinnalleveto 5x3 Strength

    Raaka rinnalleveto 5x3, samoilla painoilla.

    Alkavalla 2 min

  • Lepopäivä Workout

    Restday - What did you do?

  • WHITTEN Workout

    5 rounds for time
    22 kettlebell swings 32/24kg
    22 box jump 60/50cm
    400 m run
    22 burpees
    22 wall ball 9/6kg

    Time cap: 45

    Resources

    Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten. Mikko and Graham does Whitten: