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

  • 1.9 Mile Run Workout

    Ran from gym to flood wall and down to branch Rickey mural then turned and went back.

  • 1.35 mile run Workout

    Ran from Compound to flood wall and back after 9 min amrap!

  • Erg extravaganza Workout

    4 rounds:
    4min assault bike
    1min rest
    4min ski erg
    1min rest
    4min row
    1min rest

  • Deadlifts and Pullups Workout

    50 Rounds
    1 Deadlift
    1 Strict Pull-up

  • 5/3/1 Deadlift (Cycle 4 - Week 2) Workout

    315 x 3
    360 x 3
    405 x 14! Same reps with 10 more lbs this cycle

    Assistance:
    Front Squats
    165 x 8
    190 x 8
    225 x 6

    Jogged 1.25 miles before

  • Legs Workout

    1. Max Deadlift (record) 185lbs

    2. 30 Front Squats
      20 Jump Switch Lunges
      10 Tuck Jumps

    X 5

  • WOD Workout

    10-1 Front Squat (65#)
    1-10 Back squat (65#)
    with 10 front rack lunges between each set (using the same weight)

  • 1RM Snatch Workout

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

  • The Seven Workout

    7 Rounds For Time:

    7 HSPUs
    7 Thrusters (135 lbs)
    7 Knees-to-Elbows
    7 Deadlift (245 lbs)
    7 Burpees
    7 KB Swings
    7 Pull Ups

  • 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