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

  • 2.18.2013 - Run for Your Life. Workout

    Wendler Strict Press:
    65% - 5 reps - 115
    75% - 5 reps - 135
    85% - 5+ rep - 150

    WOD: 2 Mile Run - 14:33

  • Bench press Workout

    5-5-3-3-1-1

  • Siete Workout

    7 RFT
    7 push jerk (155/105#)
    7 C2B pull-ups
    7 burpees

  • CF Invictus Performance WOD - 021313 Workout

    A.
    Six sets of:
    Shoulder Press x 2-3 reps @ 20X1
    Rest 2-3 minutes between sets. Use this time to work on hip mobility and glute activation.
    I was up to about 135 on these, but after a couple of reps, my form really slid, and I was arching my back. I really need to work on driving the weight up, as opposed to cheating to get the weight up.

    B.
    Four rounds for time of:
    115/75 lb. Push Press x 10 reps
    24″/18″ Box Jumps x 20 reps
    Double-Unders x 30 reps
    I FORCED myself to get through a fourth set of these. For Push Presses, I got a pretty good rhythm going for the most part, but had to break them down as the sets progressed. For Box Jumps, I tried to do more than 10 in a set in the early going, but got back down to 2 sets of 10. For Double Unders, I tried to get as many as I could unbroken, and went from there - forearms pretty weak.

    I was a crumpled mess after the third set, but after a break, worked my way through the final set.

  • Siete Workout

    7 RFT
    7 push jerk (155/105#)
    7 C2B pull-ups
    7 burpees

  • hit the deck Workout

    no jokers.........andy sickle stopped the watch....so I dont know my time

  • kellyish Workout

    w/ the kids not in SST program
    max rounds 20 minutes
    run 200
    10 wall balls
    50 jump ropes
    Me 6 and 75 m
    Parrish Arianne 7 and 125 m
    Ross Kerry 10
    Schmidt Alexa 8
    Stock Jeanelee 8
    Heather 7
    Tristin ?

  • WOD Workout

    18 - 15 - 12 - 9 - 6 - 3 Reps of:

    burpee box jumps
    Kettlebell (45 lbs)
    Walking lunges (each leg)
    SDHP (75lbs)
    Wallball (20 lbs)

  • Run Workout

    3 miles on Bethel Treadmill

  • Olympic weightlifting Workout

    skill
    Snatch: 65kg
    Split Jerk: 70kg
    5 minutes of HS Walk Practice
    3x10 Weighted Back Extensions (10kg)
    some triple unders (1-2 succesful attempts)

    Strength
    3-3-3-3-3 Front Squats
    (60kg - 70kg - 80kg - 90kg - 80kg)