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

  • Burning memories Workout

    For time

    10-9-8…2-1
    Wall walk
    Ski erg cals

    TC. 20min

    3x cals 10x3, 9x3…

  • The 185 rep squat workout Strength

    Week3
    7x15

  • MAYFLY PRO TRACK Workout

    A,
    Week 6
    Bench Press 1x5 at 75% 1RM
    Bench Press 1x3 at 85% 1RM
    Bench Press 1x1+ at 95% 1RM

    Rest as needed between sets.

    B,
    Bike Calorie: 4 x 4 mins / 1 min

    4 mins of work followed by 1 min of rest for 4 intervals.
    Score is the total reps performed in all of the intervals.

    • Goal is max average wattage divided by your bodyweight in kilos for a score of 1-5. 1-2 means you need some focused work on conditioning, 3 is good but could still use some attention to cardio, 4-5 is great!

    C,
    Post Work 3xs:
    --10-12 reps in each position of 3-Way Shoulder Raise
    (light)

  • MAYFLY PRO TRACK Workout

    A,
    5 rounds for time of:
    Sled Drag, pick load 30m
    4 Manmakers @15kg/10kg
    Handstand Walk 8m

    Teams of 3

    -Complete at RPE 6-7 out of 10 (60-70% effort)

    Rotate only after each person has completed their exercise. Continue till 5 full rounds is finished

    B,
    Optional Accessory:
    20-30 min easy pace sustained effort on bike, rower, or ski erg
    -if you want to rotate through exercises feel free

  • Aerobic Capacity Training Workout

    Warm Up
    Butt kicks
    High Knees
    Side Lunges
    Regular Lunges
    Inch Worms

    Workout
    2 mile partner run, no slower than your last ACFT 2 mile pace.

    Accessory Work
    2 Rounds
    1 min side plank right
    1 min side plank left
    30 Crunches
    15 bicycles each leg

    Cool Down
    Cadet Let PRT

    Location: USC Upstate
    Uniform: Winters

  • Powerclean+Frontsquat-1+2x5 Strength

    -Every 90sx5

  • Speed boxsquat-12x2 (week1/4) Strength

    Every 45sec/Boxsquatx2rep
    30-60%

  • Optional Active Recovery Workout

    AMRAP 5: Single Dumbbell Box Step-ups
    AMRAP 5: Calorie Row
    AMRAP 4: Single Dumbbell Devil’s Press
    AMRAP 4: Calorie Row
    AMRAP 3: Single Dumbbell Farmers Carry
    AMRAP 3: Calorie Row
    AMRAP 2: Single Dumbbell Thrusters
    AMRAP 2: Calorie Row
    AMRAP 1: Single Dumbbell Lateral Burpees
    AMRAP 1: Calorie Row

    Dumbbell: (50/35#)
    Box: (20″)

  • Kettlebell Workout

    3 rounds of
    1 min plank
    10 hike
    5/5 press
    20 XV Up

    Wod
    5 rounds of

    Amrap 3’
    1 burpe
    2 dead squat clean
    3 push press
    4 russian swing
    Rest: 2 mins
    @double 16/24

  • 6 week pull up progression - 1.4 Strength

    8 Struggle Ups Struggle Downs

    Begin hanging on the bar. Pull yourself up by activating your lats and shoulders as much as you possibly can. Struggle for 5 seconds. At that point, step on a box to do a jumping pull up. Once chin has cleared the bar, perform a slow negative pull up. Slowly lower yourself to full extension.