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

  • 6-7-13 Front Squats & Metcon (DL, KB, SU, DB Rows) Workout

    Strength:

    Front Squats - 4x135, 4x185, 4x205, 4x225, 4x245, 4x265

    Metcon:

    50-40-30-20-10- DLs (135lbs), KBs (53), Situps, Dumbell Rows (40/40)

    Time - 37:00

  • Thursday June 6 Workout

    Back Squat 2-2-2-2-2-2-2-2-2-2 -#205

    Weight should increase each round.

    WOD:

    5 RFT

    4 Muscle Ups

    8 Squat Cleans 115/75-#75

  • MGW Pull-up, Tire Run, Wall ball, Burpees box jump and Run Workout

    200 Pull-up
    100m tire run (llevar la rueda entre los 4 corriendo 100m)
    200 Wall ball
    100m tire run
    200 Burpee box jump
    Run 1600m
    (14:00)

  • Isabel Workout

    30 snatches for time (135lb)

    • 2:13, first time trying this

  • 15min EMOM clean + hang clean + split jerk Strength

    15min EMOM clean + hang clean + split jerk.

  • Alexander James Workout

    Today was a special workout in memory of Alexander James, the son of @tarheelninja. It's workouts like this that remind me of how lucky I am to have what I have, and how much I've been taking life for granted sometimes.

    Alexander James
    3 Rounds for Time (135/95)
    11 Thrusters
    11 Front Squats
    11 Push Presses
    11 Pull-Ups

    Unfortunately, I used only 115 for this workout, but that was definitely enough challenge for me. I didn't time it, and I also used a red band for the Pull-Ups - this is definitely something I'll have to shift to purple eventually!

  • Maastaveto Strength

    Etsi päivän 3rep max.
    5-5-4-4-3-3-3

  • CF Invictus Performance WOD - 060413 Workout

    Workout of the Day
    A.
    Five sets of:
    Deadlift x 4-6 reps @ 21X1
    Rest 20 seconds
    Ring Push-Ups x max reps @ 1010
    Rest 2 minutes
    For Deadlifts, I started with multiple reps, and worked my way up to a 1RM of 355. The technique was not pretty for the 355, but the weight got up, and my back was definitely rounded. For the Ring Push-Ups, I used the rings, however only used sets of 3.

    B.
    Complete as many rounds and reps as possible in 10 minutes of:
    24/16 kg Kettlebell Swings x 15 reps
    Wall Ball Shots x 15 reps
    For this, I was able to do five sets, and get into a couple of more reps into the sixth set. Dumbbell Swings at 55# are definitely getting easier, now to do the same with 70!

  • Karen Workout

    150 wall balls for time
    RX (20 pound med ball, 10 ft target)

  • CF Invictus Performance WOD - 060313 Workout

    Workout of the Day
    A.
    Four sets of:
    Power Clean x 1.1.1.1
    (rest 10 seconds between singles)
    Rest 2 minutes
    Weighted Pull-ups x 2-3 reps @ 21X0
    Rest 2 minutes
    For the Power Cleans, I stubbornly worked up to my 1RM of 190, but couldn't get any higher than this. Again. For the Pull-Ups, I used the red band and did sets of 10, unbroken.

    B.
    Three rounds for time of:
    24″/20″ Box Jumps x 20 reps
    Burpees x 15 reps
    For the Box Jumps, I did two sets of 10, and for the Burpees, I broke it down into sets of 7 and 8. Definitely need to work on getting this all unbroken!