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

    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

  • 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

  • Takakyykky 3x5 Strength

    Takakyykky 3x5 toistoa,
    samoilla painoilla, 2 min tauot

  • Push press 1RM Strength

    Find your 1RM max for push press

  • 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

  • Nancy Workout

    5 rounds for time:
    400m Run
    15 Overhead Squat 42,5/30kg

    Target: sub 15’ Time Cap 18’

    Resources

    Rob Orlando does Nancy

  • "FILTHY FIFTY" Workout

    For Time:

    50 Box Jumps 60/50cm
    50 Jumping Pull-ups
    50 Kettlebell Swings 16/12kg (US)
    50 Walking Lunge Steps
    50 Knees To Elbows
    50 Push Presses 20/15kg
    50 Back Extensions
    50 Wall Balls 9/6kg
    50 Burpees
    50 Double Unders

    Scaled

    5 rounds for time:

    10 Box Jump/Box Step Ups
    10 Jumping Pull-ups
    10 Kettlebell Swings 16/12kg
    10 Walking Lunge Steps
    10 Knees To Elbows/Hanging Knee Raises
    10 Push Presses 20/15kg
    10 Back Extensions
    10 Wall Balls 9/6kg
    10 Burpees
    10 Double/Single Unders