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

  • Fran + Workout

    Fran
    21-15-9
    Thruster (45lbs)
    Pull ups RX

    Time 6:55

    3 rounds of 15 each
    Squat
    Bicycles
    Inch worm push up
    Suitcase
    Jump lunges
    Push up
    High knees
    Mountain climber
    Plank (just 1min)
    Burpees
    Didn't time it...

  • Strict Press Workout

    5 rep max

  • CFP Workout

    WARM-UP
    500m run, dynamic warm-up, wrist stretches, PVC pipe OH squats & pass throughs

    STRENGTH
    Front Squat:
    3 x 8 @ 60-65%

    WOD
    AMRAP 15min:
    10 Overhead Squat Rx: 35
    20 Sit Ups
    Run 400m

    FINISH : 5 rounds (16:10)

  • Squat Cleans, T2B, Wallballs Workout

    Shoulder press 5-5-3-3-1-1 (50-55-60-65-70-75 fail) previous PR 72#

    Then,

    12min AMRAP

    5 Squat cleans 165/110 (MOD: 80#)
    10 Toes 2 bar
    15 Wallballs 20/14

    4 + 4

    Was planning on 75# but Donna talked me into going heavier, lol. I'm glad I pushed myself, but it was taking several attempts to even clean it by the last round. Also a few of them ended up being a clean and a front squat instead of catching it in a squat. I'd probably say go back to 75# until I can catch them all in the squat.

  • CFP: 3 x 8 front squats Workout

    Warmup:
    500m run, flow dynamic warmup, stretches and PVC OHS

    Strength & skill
    3 x 8 front squats @ 60-65% (105#)

    Took them all off the floor. Warmed up with 5 x 65#, 5 x 85#. Felt pretty good. Went for 105# and tried to attack the bar. The working sets felt very good, full depth, and didn't sway too much on the way back up. Plates under the heels helped. Thinking I might want to try weightlifting shoes if I can find some cheap. Side note: Used the 15# training bar loaded up because I was going to do very light OHS afterward and didn't want to switch bars, and Nik said the bar was flexing. I know they're rated for 150#, but yeah ... not sure I'll do that again. Don't want to break their stuff.

    WOD:
    15 min AMRAP
    10 OHS @ 26# (used 5.5# plates)
    20 situps
    400m run
    Finished 4 rounds

    This was pretty brutal. Not good w/ OHS, so I kept it very light. Tried 35# and that sucked, so I dropped weight. Situps were actually a killer. And the runs weren't pleasant either. In the last round, I heard the coach yell from about 50-75m away that I had 30 seconds left, so I sprinted to the finish.

  • Squats + AMRAP Workout

    10-15m of DB squats
    -Did 60lb DB final 3 sets x 5 reps (2m rest...not too bad)

    12m AMRAP
    60 jump ropes (air)
    10 DL (60lb) to shins
    10 pushups
    -TOUGH! 5 or 6 rounds
    -Very high heart rate

  • CF Invictus Performance WOD - 042613 Workout

    A.
    Take 15 minutes and build to a heavy Clean and Jerk
    Despite feeling good on Cleans earlier in the week, I was only able to get up to a 190lb Clean again - that 200lb mark eludes me!

    B.
    Complete as many sets of the interval until you complete 30 reps of:
    60 seconds of 135/95 lbs Ground to Overhead (Clean and some varient of Shoulder to Overhead)
    60 seconds rest
    For each 60-second set, I worked to do 6 reps. The first couple of sets I went way too fast, so I slowed down and worked for 3 reps every 30 seconds. The last few sets were tough to get the 6 reps in, but I managed to fit them in the 60-second window.

  • CF Invictus Performance WOD - 042413 Workout

    A.
    Four sets of:
    Back Squat x 6-8 reps @ 30X1
    Rest 90 seconds
    Wall Slides x 5 reps @ 3030
    Rest 90 seconds
    For the Back Squat, I was REALLY focusing on getting as low as humanly possible. In the last few sets, I got up over 200 pounds, but my focus was more on technique, specifically coming straight up and making use of both hamstrings.

    B.
    Complete as many rounds and reps as possible in 12 minutes of:
    Walking Lunge x 20 yards
    Burpees x 10 reps
    Double-Unders x 30 reps
    In 12 minutes I was able to get through 3 rounds. I didn't have my usual rope, so I had to settle for weighted, and worked for sets of 15 instead (the last set I did unbroken). For the Burpees after Walking Lunges, I tried to minimize my breaks between sets as much as possible, however I could definitely reduce these breaks further!

    Kind of a medicore workout.

  • CF Invictus Performance WOD - 041813 Workout

    A.
    Take 15 minutes and build to today’s 1RM Snatch
    I was able to equal my previous 1RM (155), but I couldn't push any higher than this - this was probably due to fatigue from previous workouts earlier in the week.

    B.
    Every minute, on the minute, for 20 minutes:
    Even minutes – Row Sprint x 30 seconds
    Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RM
    For the Row Sprints, I was usually able to get about 300m in, and I was able to maintain this for almost all of the 10 sets. For the Power Snatches, I was able to continue doing 3 reps at 115.

    You have no idea how many times I wanted to quit this workout, but I trudged on and finished all 10 sets. I was pretty fatigued from previous workouts in the week, and I probably shouldn't have done any workout on Thursday.

  • Spark Circuit + The Burpee Extra Workout

    Spark Circuit

    3 Rounds of:

    Perform each exercise for max reps in 30 seconds
    Rest 30 seconds between exercise, rest 2 minutes between rounds.

    Score is Total Reps of all 3 rounds.

    I used 85 barbell/50 kettlebell for weights but it was too heavy going to have to go lighter next time. maybe try 65/45.

    Reps today were:
    20-18-10-15
    15-12-0-15
    18-12-9-15

    The Burpee Extra

    20 min AMRAP:
    15 burpees
    5 dips