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

  • Jacked gymnastics + TTP Engine week 5 Strength

    Morning: 30 min
    30 min walking, including a breath ladder up to 10
    105/128

    Afternoon: 120 min

    1.Jacked gymnastics

    A. Ring MU technique
    B. Strict ring dips: 3 x AMAP, rest 90 sec. b.s.
    12 7 5

    2.Skill: HSW practice for 10 min

    3.Conditioning from TTP Engine week 5
    Breathing warm up
    Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
    Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
    Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

    Main set
    A. 4 x [5 Rounds on Assault bike, ski erg AND/OR rower of] 30s @ Significantly faster than MAS (Max Aerobic Speed) pace OR (RPE 8-9), see notes below for details
    30s @ rest
    Rest. 2 minutes between sets of intervals

    Row 1.52.4/500 m, 1.51.7/500 m
    AB cal: 42, 43
    165/182

    Cool down
    A. 5 minutes light easy jog/walk with nose breathing.
    B. Lunge Flow

  • Jacked gymnastics + TTP Engine week 5 Workout

    120 min

    1.Skill: HSW practice for 20 min

    2.Jacked gymnastics workout

    A. Bar muscle up technique
    BMU x 7 reps

    3.TTP Engine week 5 / SPP (Conditioning)

    A. For time
    12 – 9 – 6 – 9 – 12
    Thruster @ 40/30kg (95/65lbs) > 25 kg
    Bar facing burpee
    Time cap. 10 minutes
    Intent. HARD sprint
    Result: 8.52
    178/186
    Recover 10 minutes before B

    B. For time
    12 – 9 – 6 – 9 – 12
    Assault bike (calories)
    Chest to bar pull up
    Time cap. 10 minutes
    Intent. HARD sprint
    Result: 11.16
    175/185

    Cool down
    A. Easy row or assault bike for 15 minutes, HR < 140

  • Helen Workout

    There is no description for this WOD as it is stat.

    Result: 00:08:21

  • Murph Workout

    "Murph" for time:

    Run 1 mile
    100 pull-ups
    200 push-ups
    300 squats
    Run 1 mile

    If you have a weighted vest wear it
    Partition the pull-ups, push-ups and squats as needed

  • jump, push, lift, SPRINT!! Workout

    15 down to 1:
    squat jumps
    pushups
    leglifts

    after each round of exercises you do a 50 m sprint in between

  • Captain Mustache Workout

    For Time,
    Buy in: 50 Double Unders
    3 Rounds
    9 Deadlifts, 185/125
    12 Burpees
    15 Box Jumps, 24/20"
    200 m Run
    Cash out: 1 Rope Climb

  • Burp Around Workout

    15 AMRAP:

    • 10 Burpee
    • 20 Overhead Walking Lunge (45/25)
    • 30 Double Under

  • Toburclean Workout

    Overhead Squat
    4-3-2-1

    45-45-65-85

    9 minute AMRAP
    6 BURPEES
    8 POWER CLEANS (65)
    12 TOES TO BAR

  • 100 Day Burpee Challenge Workout

    Day 1 = 1 Burpee
    Day 2 = 2 Burpee's
    ......
    ......
    ......
    Day 100 = 100 Burpee's

  • Rope climbs, kettlebell swings, runs Workout

    3 rounds for time

    4x rope climbs 15 feet
    21x kb swings 53#
    400 m run

    round 2 vs rope climbs was much better.