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

  • 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

  • Thruster 3x1 Strength

    Three heavy sets of ones

  • Thruster 3x3 Strength

    Three heavy sets of three

  • Vapputapahtuma Strength

    Clean and jerk 1RM

  • WOD Workout

    "The Ghost"

    6 rounds for reps

    1 min Row
    1 min Burpee
    1 min Double under/single under
    1 min Rest

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

  • Shoulder Press Strength

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

  • 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

  • Open Gym Workout

    For example:
    Skills
    Mobility
    Technique
    Weaknesses

  • Nice little Row Workout

    Row 500m for time.

  • Murph Workout

    For time:

    RX
    1 mile Run (1,6km)
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run (1,6km)
    - Partition anyhow.
    - Wear a weight vest if you have one (6/9kg).

    SCALED 1.
    1 mile Run (1,6km)
    75 Pull-ups
    150 Push-ups
    225 Squats
    1 mile Run (1,6km)

    SCALED 2.
    1 mile Run (1,6km)
    50 Pull-ups
    100 Push-ups
    150 Squats
    1 mile Run (1,6km)

    SCALED 3.
    800m Run
    50 Pull-ups
    100 Push-ups
    150 Squats
    800m Run