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

  • Jalantappoase 2-2 (taka) Strength

    Takakyykky
    3x5 @ 72%
    3x3 @ 76%

  • Split Jerk Workout

    Establish a 1RM

    225/245/255/275(f)/275(f)/265(f)

  • MURPH Workout

    for time
    1 mile run
    100 pull ups
    200 push ups
    300 squats
    1 mile run
    partition the pull ups, push ups, and squats as needed. Start and finish with a mile run. If you've got a 20-lb. vest or body armor, wear it.

  • 800 meters Workout

    run 800 meters for time

  • 5x1000m row Workout

    5 rounds
    1000m row
    3min easy bike

  • DU BURPEES, TOES TO BAR , RING DIP Workout

    FOR TIME:
    100 DU
    4X ( GYM LENGTH) BURPEES AND FRONT JUMP
    30 TOES TO BAR
    20 RING DIP
    100 DU

  • MURPHYLICIOUS Workout

    40 Min amrap

    If possible - wear a weightvest

    2 rounds:

    • 4 Chest 2 bar
    • 8 Pullups
    • 12 Pullups
    • 16 Wallballs

    Into

    • 40m single handed Overhead walking lunge 1x24kg kettlebells

    Repeat the whole thing for 40 minutes

    Each m. Of the walking lunge and every 10m of the run counts as 1 rep

  • 50 GHD's Workout

    50 GHD's for time

  • 8/30/12 Workout

    7x2 Squat (pick one)
    -Overhead
    -Front
    -Back

    Complete the following:
    50 Toes to Bar
    75 Pull Ups
    100 Ring Dips
    150 Double Unders

    Complete in any order or rep scheme. Not for time.

  • Macho man Workout

    Joka alkava minuutti, niin pitkään kuin pystyt:

    3 Power Clean 65/42,5kg
    3 Front Squat 65/42,5kg
    3 Jerk 65/42,5kg