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 3x3 Strength

    Three heavy sets of three

  • Shoulder Press Strength

    Wendler Week 3
    5 @ 75%
    3 @ 85%
    1+ @ 95%
    The % are calculated from 90% of your 1RM!
    1+ means AMRAP!

  • Vapputapahtuma Strength

    Clean and jerk 1RM

  • JT / J.T. Workout

    21-15-9:

    TC 20min

    SKAALAUS1:
    15-12-9
    Add 1 abmat for HSPU
    Banded Ring Dip

    SKAALAUS2:
    21-15-9
    Strict Press Dual DB (M:22,5-15kg, N:12,5-5kg)
    Seated Bench Dips
    Band Assisted Push-Ups

    *YOU MUST BE ABLE TO DO +6 STRICT HSPU, BEFORE TRYING TO DO KIPPING OR THIS WORKOUT ”RX”!

    Resources

    In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005Annie does JT

  • Run - Just run Workout

    Run any distance

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

  • "WHITTEN" Workout

    5 rounds for time
    22 kettlebell swings, 32 kg/24 kg
    22 box jump, 60 cm/ 50 cm
    400 m run
    22 burpees
    22 wall ball shots, 20 pound/14 pound ball

    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:

  • "The Ghost" Workout

    "The Ghost"

    6 rounds

    1 min Row
    1 min Burpee
    1 min Double unders
    1 min Rest

    • Try for as many reps as possible of EACH exercise, not just total score

  • Nice little Row Workout

    Row 500m for time.

  • Weighted pull-up 3x1 Strength

    Weighted pull-up 3x1

  • Shoulder Press (Wendler Week 1) Strength

    5 @ 65%
    5 @ 75%
    5+ @85%
    The % are calculated from 90% of your 1RM!
    5+ means AMRAP!