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

  • Zombie Crawl Workout

    6x3 HSPU and Pull-ups

    40 sec work / 20 sec rest
    Air dyne x4
    Thrusters 94lbs x 4
    Push-ups x 4

  • 5K Run Workout

    Run 5 km

  • 5/10 WOD Workout

    OTM Ladder 1 Thruster 95m/65w 5 CTB Pull-Ups -Add one thruster each minute -Continue on the minute until you cannot complete the reps

    Nine rounds at RXD plus 5 thrusters

    then, 800m TT
    Ran it in 3:47

  • Explosiveness Training Workout

    3x10 (moderate pace/weight) power clean to front squat (85lbs)
    5-5-5-3 Front Squat (115/125 2x/145)

    3x10 Explosive HBBS w/squat jump (65lbs)
    5-5-5 Paused Rep HBBS (pause 2 seconds in the hole, power up) 130lbs (my bw)

    Conditioning:
    Cannonball Deadlifts 10x (50lbs side)
    Spiderman Pushups 10x/side
    (10 rounds)

    3x10 KTE

  • Fasted Row & Core Workout

    5x500m row with 1 minute rest between rounds

    50 weighted sit ups
    50 V-Ups
    50 Flutterkicks

  • Mountain Dog Diet Shoulder Training Workout

    20 minutes stepmill (15 minutes easy, level 4) 5 minutes Tabatas 20:10 (level 14)

    My shoulders were SUPER tight so I spent a good amount of time mobbing them up before my workout

    Shoulder Mobility Work:
    Banded Shoulder Distraction
    Lacrosse Ball Subscap Release
    Lacrosse Ball Posterior Scap Release
    Cuff stretch
    Kneeling Shoulder Stretch
    Reach Roll Lift

    3x15 Lateral Raises (light) to warm up (5lbs)

    Pullups (Extra Wide Grip) 1x5
    Pullups (Shoulder Width Wide) 1x5
    Chinups 1x5
    Supinated Grip 1x5
    Weighted Pullups 3-3-1 (50lbs was my 1 rep pullup)

    Heavy Shrugs 3x5

    SUPERSET (2 rounds)
    60 seconds spidercrawls
    10x Unilateral OH Barbell Press

    SUPERSET (2 rounds)
    60 seconds spidercrawls
    10x Arnold Press

    SUPERSET (2 rounds)
    60 seconds spidercrawls
    6-8x Heavy Seated Side Laterals

    4 Rounds:
    Neutral Grip Lateral Pulldown 15x
    Rear Delt Dumbbell Fly 10x
    Plyo Pushups 5x
    Shoulder Emphasis Dips 5x

  • CFP & Wendler 5/3/1, week 1: Deadlift Workout

    STRENGTH
    Deadlift
    warm-up
    65x5, 95x5, 115x3

    working set
    120x5, 140x5, 155x5+ ((7) 1RM @188#)

    WOD
    30-20-10:
    Russian KBS Rx: 16 Kg
    Box Jumps 20"

    FINISH : 5:19

  • CFP & Wendler 5/3/1, week 1: Bench Workout

    3x max HSPU, 1 to a mat as a wall climb
    3x max T2B, 5

    Practiced kicking up to a HS, it went badly, so I did a wall climb & a pushup.

    Bench Press
    working set
    55x5, 65x5, 75x5+ (11) [1RM @99#]

    AMRAP 12min:
    10 Renegade Rows each arm, 20# DBs
    20 DB Thruster, 20# DB

    Total : 4 rounds

    1st 2 rounds of thrusters, bugged my right knee, last 2 rounds of them, knee felt better but wanted to puke.

  • Wendler 5/3/1, week 1: Squat Workout

    Squat
    warm-up
    50x5, 65x5, 80x3

    working set
    85x5, 95x5, 110x5+ [(8) 1RM @135#]
    second attempt at 110x7

    Maybe the thrusters yesterday, just not feeling it. Also knees are cracking a lot, not hurting but definitely worrying me.

    KB Swings : 430

  • Barbell Complex Workout

    Five rounds of:
    5 Deadlifts
    5 Hang Cleans
    5 Push Presses
    5 Front Squats

    95-95-100-100-105