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

  • 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

  • March 13th, 2013 WOD Workout

    3 Rounds for Time:
    Start from the Grizzly Cave Door ...
    Run 2 Laps (around 2 cts)
    3/4 Lap (around 2 cts) Walking Lunges
    50 Squats ... where you stop after the walking lunges

    Then start Round 2 from your squat location, running your 2 laps ... keep repeating for a total of 3 Rounds.

  • Open WOD 13.2 Workout

    10min AMRAP
    5 Shoulder-to-overhead 115#
    10 Deadlift 115#
    15 Box Jumps 24"

    6rds +9 box jumps

  • 200m run, walking lunges, air squats Workout

    3 Rounds

    Run 200m
    100 Walking lunges
    50 Squats

    19:54

  • 03-15-13 (pt class 189) Workout

    20 min AMRAP:

    15 box jumps
    200m run
    10 burpees
    200m run
    20 crunches
    200m run
    10 pull ups

  • Track WOD Workout

    4 x 400m (2 min rest)
    4 x 200m (1 min rest)
    4 x 100m (30s rest)

  • Night: Mobility Workout

    60 minutes mobility after dinner.