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

  • Back Squat 1 RM Strength

    Etsi päivän maksimipainosi takakyykyssä.

    Pidä noin kolmen minuutit palautukset raskaiden sarjojen välissä.

  • "ANNIE" - Benchmark Workout

    For time:
    50–40–30–20–10
    Double-Under (Sc. SU x2)
    Sit-up

    *time cap 12:00

    Resources

    Speal does Annie

  • "Helen" Workout

    RX

    3 rounds for time
    - 400 m run
    - 21 KB swings @24/16kg
    - 12 Pull Ups

    SC

    3 rounds for time
    - 400 m run
    - 21 KB swings @20/12kg
    - 12 Jumping Pull Ups

    TC: 15 min

    Resources

    Classic Helen

    OPT crushes Helen

  • Open Gym Workout

    Open Gym

  • Front squat 3x3 Strength

    Complete 3x3 by using 85% of your last weeks 1 RM. Remember to keep 2min rests between heavy sets.

  • "Jackie" Workout

    JACKIE

    For time

    1000 m Row
    50 Thruster 20/15kg
    30 Pull up

    Target: sub 8' Time cap 12'

    RPE 5, maximum effort

    Resources

    Jackie @ UFC Fan Expo

  • Deadlift 5x5 Strength

    Deadlift 5x5

  • Shoulder press 1RM Strength

    Find your 1 RM of the day

  • Power Clean 1RM Strength

    Find your max power clean.

  • "MURPH" Workout

    For time:
    - 1,6km Run
    - 100 Pull-Up
    - 200 Push-Up
    - 300 Air Squat
    - 1,6km Run
    Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.
    Time cap: 60min
    ¨
    Scaled:
    Start and end the workout with a mile Run. Partition the Pull-Ups, Push-Ups, and Squats as Needed.
    Pull ups: ring row/low bar pull ups/jumping pull ups
    Push ups: box/barbell push ups
    ¨
    tässä muutama tapa miten jakaa toistot
    ¨
    OPTION 1
    20 rds:
    5 pull ups
    10 push ups
    15 air squats
    ¨
    OPTION 2
    10 rds
    10 pull ups
    20 push ups
    30 air squats
    ¨
    OPTION 3:
    Jos et ole tehnyt preppejä/skaalattu versio:
    10 rds
    7 pull ups
    15 push ups
    20 air squats

    Resources

    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.Video