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

  • 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

  • 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