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

  • Open Gym Workout

    Open Gym

  • "MURPH" Workout

    For time:
    - 1,6km Run
    - 100 Pull-Up
    - 200 Push-Up
    - 300 Air Squat
    - 1,6km Run

    Time cap: 60:00

    Start and end the workout with a mile Run. Partition the Pull-Ups, Push-Ups, and Squats as Needed. In ”RX” version Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.

    tässä muutama hyvä tapa miten jakaa toistot:
    OPTION 1
    20 rounds:
    5 pull-ups
    10 push-ups
    15 air squats

    OPTION 2
    10 rounds:
    10 pull-ups
    20 push-ups
    30 air squats

    Option 3
    5 rounds:
    20 pull-ups
    40 push-ups
    60 air squats

    tässä muutama tapa miten tehdä treeni skaalattuna:

    OPTION 1
    Banded Pull Ups Or Ring Row
    Scaled Push-Ups against Box / Bench

    OPTION 2
    For time:
    800m Run
    50 Pull-ups
    100 Push-ups
    150 Squats
    800m Run
    *Partition pull-ups, push-ups and squats anyhow.

    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

  • Option 2: Squat Clean 1RM Strength

    Squat Clean 1RM

  • Pystypunnerrus 3x5 Strength

    Pystypunnerrus 3x5 toistoa

    samat painot, tauko 2 min.

  • Split jerk 1RM Strength

    1RM for split jerk

  • ”The Seven” Workout

    Hero workout

    RX'd:

    7 rounds for time:
    7 handstand push-ups
    7 thrusters (40/60kg)
    7 knees-to-elbows
    7 deadlifts (75/110kg)
    7 burpees
    7 KB swings (24/32kg)
    7 pull-ups

    Alla muutama esimerkki skaalausvaihtoehdoista. Target treenissä olisi päästä 30min tai alle.

    Timecap: 32min

    Scaled 1:

    7 rounds for time:
    7 handstand push-ups
    7 thrusters (30/45kg)
    7 knees-to-elbows/Sit Ups
    7 deadlifts (45/70 kg)
    7 burpees
    7 KB swings (16/24 kg)
    7 pull-ups

    Scaled 2:

    5-7 rounds for time:
    7 push-ups
    7 thrusters (15/20 kg)
    7 sit ups
    7 deadlifts (25/35kg)
    7 burpees
    7 KB swings (8/12 kg)
    7 ring rows

    Resources

    A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

    Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.Video

  • Push press 1RM Strength

    Find your 1RM max for push press

  • Takakyykky 3x5 Strength

    Takakyykky 3x5 toistoa,
    samoilla painoilla, 2 min tauot

  • Deadlift 1RM Strength

    Maastavedon yhden toiston maksimi (1rm).

    Etsi päivän maksimipainosi maastavedossa. Pidä noin kolmen minuutin palautukset raskaiden sarjojen välissä.

    __

    Esimerkki lämmittelyyn:

    3-5min ergo
    sitten 10min
    3-5 maastaveto (kevyehkö, mutta nouse kuormassa lämmittelyn edetessä)
    5+5 boksille askellus (hallittu askellus ylös ja alas, tuntuma pakaraan)
    6+6 bear plank + olkapää kosketukset
    7+7 gorilla row (kevyehkö)

    Tämän jälkeen lähde ykkösillä nousemaan kohti raskasta kuormaa. Tee rohkeita, mutta järkeviä nostoja kuormaan erityisesti kyykyssä ja maastavedossa. Tässä kohtaa EI kannata tehdä raskaan tuntuisia kahden tai kolmen toiston sarjoja. Muista raskaiden sarjojen välissä hyvät levot (noin 3min).

  • Test #9 Bench press 1RM Strength

    or your bench press 1RM