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

  • Henkeli 120819, part 1 Strength

    4 rounds:
    8 DL
    6-10 Strict pull-up
    8 seated shoulder press

  • Run & Curl Workout

    5 rounds:

    Run 450m (small round)
    20 curls (20 kg)

  • Roy Workout

    Five rounds for time of:
    225 pound Deadlift, 15 reps
    20 Box jumps, 24 inch box
    25 Pull-ups

    Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

  • Running intervals Workout

    Run a total of 5 intervals with 2 min rest in between. Start off at around 60 % power and increase pace on each interval ending in all out!

    3 min
    2 min rest
    4 min
    2 min rest
    5 min
    2 min rest
    4 min
    2 min rest
    3 min

    Mark your result in meters after each interval. Your score is the total of meters run.

  • Optional accessory Workout

    Optional Accessory:

    3-4 rounds, rest as needed:

    1) 30 sec Banded March
    2) 15-30 sec Chin over Bar Hold
    3) 15-30 sec Ring Support
    4) 30 sec Inchworm Hold

    Go by feel!

  • 28.8.2019 Strength

    Back Squat

    1x5@70%
    1x5@75%
    1x3@80%
    1x3@85%

    • 3 x 3RM (kolmella yrkällä kolmosen maksimi tohon päälle)

  • 22/08 Strength

    22/08
    3rounds
    10-air squat
    10-Scorpion kick

    15mins
    Back squat
    8-5-5-5-5...(ME till 5RM)

  • 2 rounds Workout

    Ring MU:
    8x
    Rest 60s.
    6x
    Rest 45s.
    4x
    Rest 30s.
    2x
    Rest 2.5min...

  • Gymnastics + weightlifting + strength Strength

    160 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 10x1

    2.Chest to bar practice
    - Bfly x 20
    - BCTB x 35 (singles)

    3.WL
    A. Lifting technique primer: Drop jerks
    - 3x3 @ light-medium weight
    - 25 25 25 kg

    B. Every 2 minutes for 6 lifts:
    Clean and jerk
    - Build to RPE 9 Single, no misses!

    4.Back squat
    - 4x5 @ Rpe 8
    - 72.5 kg

  • Triple Triplets Workout

    Weighted pull ups
    2-2-2-2-2
    ~ First time I was able to do two consecutive strict pullups!!!!

    Triple Triplets
    20 seconds nonstop of each exercise repeated 3 rounds nonstop at each triplet
    20w/20w/20w x 3
    Ring rows
    Pushups
    Situps
    Rest 1 minute

    Swings
    Goblet squats
    Single bell thruster
    Rest 1 minute

    Burpees
    Plank hold
    Mountain climbers
    Rest 1 minute

    Then repeat the whole thing again