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

  • 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!

  • Partner WOD Workout

    Row 500m each
    Row 250m each

    Then one partner completes a full round while the other partner rests:
    10 Rounds total (5 rounds each) of
    10 Wallballs
    10 Toes to Bar

    Then...
    Row 500m each
    Row 250m each

  • Daniel Workout

    Rx:
    For Time:
    50 Pullups
    400m Run
    21 Thrusters @ 95#
    800m Run
    21 Thrusters @ 95#
    400m Run
    50 Pullups

    Did:
    Band pull-ups then eventually jumping pull-ups for the last 20 or so. Couldn't kip on the bar they had.
    Used 20kg Dumbells for the Thrusters

  • Posterior Blitz Workout

    1000m row (warmup)

    10-9--8-7-6-5-4-3-2-1 (HBBS @ 95lbs)
    1-2-3-4-5-6-7-8-9-10 (Strict Pull up)

    30:30 C2 Sprints (8 rounds)

  • EMOM deadlift and box jumps Workout

    WARM UP
    three rounds of ten reps
    GHD sit-ups
    Supermans
    Knees to elbows

    EMOM 3 deadlift and 3 box jumps for 15 minutes
    205lbs and 20 inches
    On the last minute I did three rounds

    Next time more weight and a higher box

  • Power Cleans, Sit ups, Double Unders, Push Press, HR Push Ups Workout

    38 PC @ 135
    38 Sit Ups
    38 Double Unders
    38 Push Press @ 135
    38 HR Push Ups

  • 06-09-2010 Workout

    For Time:

    21-15-9

    Power Clean #135
    Pull-up
    Burpee