Just what the doctor Rx'd Workouts
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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-
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CF Invictus Performance WOD - 060613 Workout
Workout of the Day
A.
Four sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds
For the Walking Lunges, I used 15# Dumbbells, and this was definitely enough weight for me. For the Dips, I used machine assistance, and did sets of 5 with assistance at 90, 75 and 60. The set at 60 was definitely a challenge, but I really need to keep pushing forward!B.
Complete as many rounds and reps as possible in 10 minutes of:
135/95 lbs Power Cleans x 5 reps
Hand-release Push-Ups x 10 reps
100 Meter Run
For these, the 135# Power Cleans were actually quite easy for me. The Push-Ups weren't too bad, but definitely paced more slowly than usual. For the 100m Run, I tried to do the 0.06 miles at 11mph, but that could definitely have been faster. -
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CF Invictus Performance WOD - 060513 Workout
Workout of the Day
A.
Four sets of:
Shoulder Press x 3-5 reps @ 20X1
Rest 90 seconds
Toes to Bar x 10-15 reps
Rest 90 seconds
For the Shoulder Presses, I got up to a 1RM of 155, and lowered back down to a set of 3 with 115. For the Toes to Bar, I did 2 sets of 5 for each group, and for some reason these are getting worse instead of better - why?!B.
Three sets for max reps of:
Pull-Ups x 60 seconds
Rest 30 seconds
95/65 lbs Thrusters x 60 seconds
Rest 30 seconds
Double Unders x 60 seconds
Rest 30 seconds
For the Pull-Ups, I used the red band, and did 10 reps per 1-minute set. For the Thrusters, I did a set of 10 for each set, and pushed to 11 on the last set. For the Double Unders, I was really comfortable with these, and did sets of 25 for each set quite easily. -
CF Invictus Performance WOD - 052413 Workout
Workout of the Day
A.
Four sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 90 seconds
Good Mornings x 6-8 reps @ 3011
Rest 90 seconds
For the Dumbbell Shoulder Press, I was able to get up to 55#, which is something I've never done before! For the Good Mornings, I did easy sets with the bare bar, as this is something I haven't done in a long time (and am not confident doing with a lot of weight).B.
Complete as many rounds and reps as possible in 4 minutes of:
95/65 lb. Push Press x 10 reps
Pull-ups x 10 reps
For this, I was only able to get two sets done, and I used the red band for the Pull-Ups.Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
32/24 kg Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 10 reps
I was only able to do two sets here as well, and I think for the first time, I was able to do the Kettlebell Swings unbroken. -
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Mike 'Dork' Kennedy Workout
33 x back squat 100/55kg
15 x burpee
33 x deadlift 100/55kg
15 x burpee
33 x Kettlebell swing 32/24kg
15 x burpee -
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B. Conditioning Workout