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wod-workout-programs One Wod Workout No Equipment Jobs thing that sets Invictus apart from other CrossFit gyms and online training programs is that we recognize everyone has different fitness goals, abilities and needs. Saturday Beginner Option: Back squat reps. Beginner Option: For time: 10 rounds of: 3 jumping pull-ups with slow descend 3 push-ups. Thursday Rest Day Post thoughts to comments. Wod workout programs pulls per minute spm. Monday For time: 50 bar muscle-ups Post time to comments.

Show alternate medium Show today's medium. Row three meter pieces. In each piece change the rate every m. The first m 22 spm. Then m 24 spm. Row for five minutes at light pressure during the rest period. Show alternate long Show today's long. Prepare and recover: Warm-up, cool-down, and stretch every time you train. Remember that workouts of greater intensity require a longer warm-up.

Let technology help: Program your performance monitor for the workout you choose. Need help? Starting from the Main Menu, Wod Workout At Home Quotes press the gray buttons on the right as indicated by the sequence: "A" corresponds to the top gray button on the right, "B" corresponds to the second gray button on the right, and so on down through E.

About intensity: These workouts are designed to work for a wide range of ability and experience, Travel Wod Workout so they do not specify a certain pace, power, or heart rate zone. Unless otherwise noted:. Workout of the Day Get the Workout of the Day delivered to your inbox every morning.

Each day we offer three workouts to help you stay on track with your training. Choose from the short, medium, or long workout depending on your goals and schedule for that day.

Short Medium Long Max 30 min. To access and view even more data, download our free app, ErgData. Hard: Intense work that still allows you to finish the workout. Newer athletes should reduce the total volume. Intermediate Option: reps for time of: Row calories Wall-ball shots. Beginner Option: reps for time of: Row calories Wall-ball shots. Learn more at Games. Foundations: reps of: Broomstick deadlifts Knee push-ups, to ground or elevated surface. Equipment Free: reps of: Candlesticks, from back to standing Handstand push-ups.

Then, reps of: Candlesticks, from back to standing ft. With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able. Post number of minutes completed to comments. Post rounds completed to comments.

Scaling: Modify the movements and reduce the load so you can keep moving through this workout at high intensity. Intermediate Option: Complete as many rounds as possible in 12 minutes of: 2 rope climbs, 15 ft. Weighted chest-to-bar pull-up reps Weighted dip reps Run 1 mile for time. Post loads and mile time to comments. Scaling: This workout involves three max efforts. Ideally, each lifting set will be as heavy as possible.

The lifting portion is then followed by a mile run time trial, a benchmark distance. Newer athletes should choose modifications that challenge the pull and the push. Intermediate athletes can do this workout as prescribed. Beginner Option: Jumping pull-up, slow descend reps Jumping dip, slow descend reps Jog 1 mile for time. Three 5-minute rounds of: m farmer carry Then as many reps as possible of: 5 burpees 10 kettlebell swings. Scaling: Reduce the kettlebell load so you can move with limited rest on both the carries and swings.

Deconditioned athletes may consider shortening the 5-minute interval to encourage a faster pace each round. Intermediate Option: Three 5-minute rounds of: m farmers carry Then as many reps as possible of: 5 burpees 10 kettlebell swings Rest 2 minutes between rounds. Beginner Option: Three 3-minute rounds of: m farmers carry Then as many reps as possible of: 3 burpees 7 kettlebell swings Rest 2 minutes between rounds.

Post reps completed to comments. Scaled: Complete as many rounds and reps as possible in 5 minutes of: Squat clean Jerk. Foundations: Complete as many rounds and reps as possible in 5 minutes of: Power clean Front squat Jerk. Equipment Free: Complete as many rounds and reps as possible in 5 minutes of: 6 single-leg squats, alternating 3 handstand push-ups.

Scaling: Avoid the GHD or reduce the reps if you do not have experience with it. Intermediate Option: Row meters 50 sit-ups Row 1, meters 30 sit-ups Row 2, meters 20 sit-ups. Beginner Option: Row meters 30 sit-ups Row meters 20 sit-ups Row 1, meters 10 sit-ups. Run meters. Scaling: Reduce the loading on the thrusters so that each set can be completed unbroken. Run meters 30 air squats Run meters. Scaling: Most athletes can perform this workout as prescribed.

Newer athletes should focus on maintaining sound mechanics rather than trying for max loads. Run 1, meters Then, 5 rounds of: 15 push-ups 20 med-ball cleans 21 burpees Then, Run 1, meters. Scaling: This is a long workout. New athletes should reduce the volume. Intermediate athletes can perform this workout as prescribed with time restrictions for each segment. Intermediate Option: For time: Run 1, meters or 5 minutes Then, with a minute time cap, work through 5 rounds of: 15 push-ups 20 med-ball cleans 21 burpees Then, Run the same distance.

Beginner Option: For time: Jog meters or 5 minutes Then, 3 rounds of: 10 assisted push-ups 15 med-ball cleans 15 burpees Then, Jog the same distance. Scaled: Complete as many rounds and reps as possible in 20 minutes of: ft. Foundations: Complete as many rounds and reps as possible in 20 minutes of: ft. Equipment Free: Complete as many rounds and Wod Workout At Home Twitter reps as possible in 20 minutes of: ft.

Year Saturday Saturday Back squat reps Post loads to comments. Beginner Option: Back squat reps. Friday Friday Workout Thursday Thursday Rest Day Post thoughts to comments. Wednesday DBs Post time to comments. Tuesday Tuesday Shoulder press reps Post loads to comments. Monday Sunday

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