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

  • Niinisalon esterata!! Workout

    Niinisalon esteradan läpi menoon mennyt aika!

  • 24.7.2014 Workout

    Technique:
    Snatch Balance 3x3
    High hang snatch 3x3
    Hang snatch 3x3
    Snatch 3x3

    MetCon: 3 rounds for quality

    Wall ball 30sec
    Rest 30 sec
    DU 30 sec
    Rest 30 sec
    HSPU 30 sec
    Rest 30sec
    Pull Up 30 sec
    Rest 30 sec
    OHS 30 sec
    Rest 30 sec

  • Murph Workout

    1 mila biegu (26 okrążeń)
    100 pullups
    200 pushups
    300 squats
    1 mila biegu (26 okrążeń)

  • überwod Workout

    12/10/8/6/4/2 x raaka tempaus 40/30kg
    12/10/8/6/4/2 x etukyykky 40/30kg

  • 5 Rounds Workout

    1 min Max time Squat hold (90°)
    1 min Burpee Box Overs (50cm)
    1 min Max time Hanging from pull-up bar (active+hollow body)
    1 min Max time Support on top of the ring dip
    1 min Rest

  • WOD 20.6 Workout

    12min emom:
    4 deadlifts (even) @ 70% of 1rm
    4 strict pull up (odd)

  • 18062014 Workout

    30 pullups
    50 kb swings (r) 16/24 kg
    30 HSPU
    50 box jumps
    30 ground to OV 30/50 kg
    50 paralletes push ups
    30 pullups

  • CFPORVOO WOD 16.6.2014 Workout

    4 rounds
    row 400m

    12 thrusters 50kg/35kg

  • 100s Workout

    100 burpees
    100 lunges
    100 situps
    100 squats

  • Murph (Modified) Workout

    "Murph"

    For time:
    1 mile Run
    25 Pull-ups
    100 Push-ups
    100 Squats
    1 mile Run

    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.

    Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.