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

  • MURPH! Workout

    "Murph" OR MURPH in pairs

    For time:
    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 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.

  • Push jerk 3x3 Strength

    Push jerk 3x3

  • Rest Workout

    Huolla ja levähdä.
    Suorita 2-4 huoltotoimea sekä ala/että ylävartalolle niin että yksi huoltotoimi kestää 2-4 min / alue.
    Vietä aikaa perheen kanssa, nautiskele vaikka leffojen katsomisesta tai lukemista.
    Syö laadukkaasti.

  • Power clean 3RM Strength

  • Floor press 3x5 Strength

    Floor press 3x5

  • Back Squat 5x5 Strength

    Back Squat 5x5

    RPE 4 (1-2 reps in the tank)

  • Vauhtipunnerrus 5,5,5 Strength

    Vauhtipunnerrus 5,5,5 jätä 2 toistoa varaa
    (nousevilla painoilla)

    lepoa 2 min.

  • Row 500m Workout

    For time

    Max effort!

  • Takakyykky 10,10,10 Strength

    Takakyykky 10,10,10

    nousevilla painoilla, tauot 2 min.

  • Clean 5x2 Strength

    Clean, five sets of heavy two.