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

  • 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

  • squat/situp/jump/pushup/burpee Workout

    WOD
    For Time:
    Air Squat x 100
    Sit Up x 80
    Box Jump x 60
    Pushup x 40
    Burpee x 20

  • Upper Body Strength Workout

    I's, Y's, T's - 5 pounds, 3 sets of 10

    bench warmup
    Bench
    185x3
    155x6
    145x6
    135x6

    Weighted chin
    175 ++
    53x2
    45x3
    36x4
    27x4

  • 10 min AMRAP Overhead walk/burpees/sprint Workout

    Wod

    10 Minute Amrap

    Barbell Overhead Walk 15 Yards 135/95

    8 Bar over Burpees

    Sprint 15 Yards

    Pinch Plate Carry 15 Yards

  • Jackie Workout

    Sorry about the super late post everyone still driving back from regionals! I’ll do a more thorough post for tomorrow.

    Strength

    Squat 5rm

    Bench 5rm

    Wod

    Jackie
    1000 meter row
    50 Thrusters – 45 lbs
    30 Pull Ups

    10 minute cap

  • Barbell Walk, Burpees, Sprint, Carry Walk Workout

    Wod

    10 Minute Amrap

    Barbell Overhead Walk 15 Yards 135/95

    8 Bar over Burpees

    Sprint 15 Yards

    Pinch Plate Carry 15 Yards

    5 + sprint