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

  • CF Invictus Performance WOD - 053013 Workout

    Workout of the Day
    A.
    Take 12-15 minutes and build to a heavy, but not necessarily 3RM Deadlift
    For these, I was able to build up to a new 1RM of 355! Definitely not good technique, but it got up.

    B.
    For time:
    Rounds of 15, 12 and 9 reps of:
    1.25 x Bodyweight Deadlift
    Pull-Ups
    Hand-Release Push-Ups
    For these, I did sets with 265, and I had to really slow the reps down. For the Pull-Ups, I used the red band for assistance, and I had to break my sets down into smaller groups.

  • 5 max DL + 130609 Workout

    Strenght:
    5 max Dealifts @ 150kg

    130609:
    21-18-15-12-9-6-3
    SDHP @ 35kg
    Push Jerk @ 35kg

  • Figure 8 Workout

    2 mile run

    "Figure 8"
    8 RFT
    8x Front Squat (95/65) * I used 65
    8x Box Jump (30/24) * I used 30"
    8x KB Swing (50/35) *I used 50

    Rest 3 minutes
    10 Rounds 40:20 Spin Bike Work (40 seconds hard work, 20 seconds rest)

  • Mountain Dog Diet Glute Training Workout

    1 mile run/walk to warm up

    15 minutes stepmill (sprints every 5 minutes)

    2x50 OH Alternating Lunge

    Deadlift
    3-3-3-3 (135/155/175/200/200)
    (in between banded good morning)

    DeadLifts for Hams
    3x8 (135)

    SUPERSET
    2x15 Flexed Range Squat (45)
    2x15 Barbell GoodMorning (45)

    Single Leg (unilateral) Leg Press
    3x10 each side

    Lying Hamstring Curl
    15x (15s rest)
    15x (15s rest)
    15x (15s rest)

    4x20 Banded Reverse Crunch
    3x10 Reverse Hyper Extension

  • WOD 13.5- Death by thrusters lol Workout

    Wod 13.5

    Complete as many rounds and reps as possible in 4 minutes of:
    100 pound Thruster, 15 reps
    15 Chest to bar Pull-ups

    If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
    If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
    If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
    Etc.

    *Scale so that you have a DAMN good shot of getting into the 4-8 minute range.

  • 6-10-13 Back Squats & Metcon (Linda) Workout

    Strength:

    Back Sq - 3x135, 3x185, 3x215, 3x245, 2x265, 2x285, 2x305, 2x325 (hurt calf flared on heavier sets)

    Metcon:

    10-9-8-7-6-5-4-3-2-1-(DL 1.5XBW), (Bench 1.0xBW), (Clean .75xBW)

    Time - 27:30

  • Partner Punisher Workout

    Skill:
    4 rounds (not for time) :
    - 6 weighted pull ups
    - 3 rope climbs (

    ) Got ALL THE WAY UP!!

    Conditioning:
    (partner up, total reps per team divided however)
    -Legion run
    50 push press (115/75) Used 75lbs
    50 box step ups with BB above in front rack position(both feet count as one rep)
    50 pull ups
    50 burpees
    -Stoplight run

  • Boat Race Workout

    3 Rounds for time of:
    Row 500 meters
    Run 400 meters
    Rest 3 minutes between rounds.
    (*First come first serve on rowers. When it is your time to row – pick first available rower and start your round.)
    Record your total time for each round. Your splits are your score

    Total Time 18:45
    Round 1 – 4:12 (2:18/1:54)
    Round 2 – 4:15 (2:12:/2:03)
    Round 3 – 4:18 (2:17/2:01)
    Hate rowing.

  • Bullseye Workout

    21 Power Cleans (95/65)
    100 Barbell Hops
    18 Power Cleans
    100 Barbell Hops
    15 Power Cleans
    100 Barbell Hops
    12 Power Cleans
    100 Barbell Hops

  • WOD Workout

    Strength:
    5×3 Thruster

    Conditioning – For Time:
    2k Row

    Finisher – For Time: (time: 4:05)
    400m Farmer’s Carry #53