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

  • Bear Complex (and then some) Workout

    1000m Row (focus on form, good pace but not all out)
    Shoulder Mobility- Banded Shoulder Distraction and Kneeling Shoulder Stretch

    Bear Complex EMOM increase by 1x each minute until overlap
    (85lbs)
    1x-2x-3x-4x-5x-6x-7x-8x-9x-10x (I overlapped on the 10th round but finished the 11th)

    500m Row (focus on form, good pace, not all out)

    3x15 barbell ab rollout
    3x15 Box Jumps to 30" Box (concentrated on good execution and speed, recycling the jumps quickly)

    250m Row (focus on form, good pace, not all out)

  • Strength - Strict Press Workout

    2-2-2-2-2
    75-95-100-105-110

  • Deadlift + Box jump Workout

    21-15-9
    Deadlift (135)
    Box Jump (30)

    Felt great afterward, maybe could have gone heavier but glad I didn't. Also, totally forgot the time, so I made it up. Pretty sure it was between 10 and 15 minutes.

  • Klepto Workout

    “Klepto”
    4 rounds for time of:
    27 Box jumps (24)
    20 Burpees
    11 Squat cleans (95)

  • CFG 12.3 Workout

    18 minute AMRAP
    15 Box Jumps 24"/20"
    12 Push Press #115/#75
    9 TTB

  • Row - Run Workout

    Conditioning WOD
    18min AMRAP
    Row 500m
    Run

  • Griff Workout

    Run 800m
    Run 400m Backwards
    Run 800m
    Run 400m Backwards

    Warmup:
    2 Rounds
    - 10 PVC Passthroughs
    - 10 T Kicks (laying down, make a T, reach across with opposite foot and touch opposite hand)
    - 10 Scorpions (same as T kicks but on your stomach)
    - 25 Air Squats

    Cash-out:
    8 rds of Tabata ab-mat situps

    Worked on kipping handstands. Got 3 in a row.

  • CF Invictus Performance WOD - 053113 Workout

    Workout of the Day
    A.
    Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…
    For these, I cycled through trying freestanding Handstands and Pistols.

    B.
    Five sets of:
    Against a two-minute running clock, complete:
    Hang Cleans x 3 reps
    Shoulder to Overhead x 6 reps
    Front Squats x 9 reps
    Burpees x Max Reps
    Rest 2 minutes between sets. Recommended Loads – 135/95 lbs.
    Unfortunately, for these I could only do 115, but I used this to cycle through the various exercises. At the end of these sets, I did 5 Burpees to finish, and in most cases I didn't finish up in the two-minute time cap.

  • "Badger" Workout

    Three rounds for time of:
    95/65 lbs Squat cleans x 30 reps
    Pull-ups x 30 reps
    Run 800 meters

    In this case, I only did two sets with 15, and I did the 1/2 mile at 7.0. Not a great workout, we'll leave it at that.

  • BMU (Bar Muscle-Ups) Workout

    Every 30sec for 10min:
    1 BMU