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

  • 1600+ Session 1 Strength Strength

    Strength/skill:
    front squats 4x4

  • 3.9.2023 bike erg & push press & oh lunges & rope climb Workout

    3 sets: 3mins ON, 1min OFF

    16/13 cals standing bike erg @damper 8-10
    15 DB's push presses
    10m DB's OH lunges
    1 rope climb

    *AMRAP-idealla, töitä 3min ajan. Levätään 1min ja jatketaan siitä mihin jäätiin edellisellä kierroksella.

  • WOD Workout

    7min Cadet Lead Warm up
    3min Individual Warm up

    2 mile platoon Indian run led by Captain Hopkins and Captain Lopez

    1st and 2nd platoon will run individually led by cadre

    The track can be either the ruck track at upstate, or run through campus as supervised by cadre

    The intended pace is 10 minutes a mile the last person of the Indian formation will sprint to the front
    Cadet lead cadence is advised*
    Attendance will be taken before and after the run

    The intent is for platoon cohesion mixed with aerobic stress from sprinting and long distance running

    Auxiliary work,
    2 rounds
    25 meter bear crawls
    25 meter high crawls back
    Then amrap situps

    Location USC Upstate URC Lawn

  • 7.1.2024 Core Workout

    Planks for 4 minutes (unbroken)

    2 rounds:

    30s side plank (R)
    30s normal plank
    30s side plank (L)
    30s reverse plank

  • 2.1.2024 Tempo back squat Strength

    6-6-6-4-4 reps

    tempo 32X2 (3s jarru alas, 2s pause pohjassa, X terävästi ylös)

    Go every 3:00

  • High Camp: Warmup Workout

    Rotating Stations Every 2:00, for 18:00 (3 Rounds):
    Station 1 – 30/21 Calorie Row
    Station 2 – 3 Slow Walkouts + 3 Spidermans per side + 15 Sit-Ups
    Station 3 – 24/17 Calorie Assault Bike
    Station 4 - 5 Slow Wall Squats + 5 Russian Baby Makers

    Barbell Warmup (empty BB):
    5 Good Mornings
    5 Back Squats
    5 Strict Presses
    5 Stiff-Legged Deadlifts
    5 Thrusters

  • Bootycamp Workout

    5 x e2m:
    5+5 BB reversed lunge

    3 rounds of:
    8 deadlift
    8+8 band woodchop

    15 x 30s on / 15s off:
    1) row or ski
    2) dkb swing
    3) v-up alt.

  • Extra Credit 16-04-2022 Workout

    5:00 easy pace Jog, Bike, Row, Ski etc
    +
    Weighted Frog Pumps 3 x 20. Rest 60s.
    +
    - Biphasic Lat Stretch x 60s each
    - Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 07.03.2022 (Open 22.2) Workout

    WOD:
    Open 22.2
    1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 of:
    Deadlift (60/40kg)
    Bar Facing Burpee
    (Timecap:10 minutes)

    STR:
    5 minutes of:
    1-2-3-4-... of Strict (Banded) Pull-Ups
    15 Plate Floor Press

    5 minutes of:
    2-4-6-8-10-... of Push-Ups
    5-8 Ring Rows

    5 minutes of:
    30s+30s SA KB Front Rack Hold
    30s+30s Side Plank

  • 20min amrap Workout

    4 double db hang squat clean 22.5/15
    6 hspu
    24 du