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

HOME Workout

5 rounds of:
Running 400 meters
Burpee 15 Reps
Broad jump 10 meters
OHS Strength

3 x 3
Deadlift 1 RM 1 RM Strength

Deadlift 1 RM 1 RM
Every 2 min: OH-Walkinglunges Workout

Every 2 min:
OH-Walkinglunges (50-60/35-40kg): 6x10 (5+5)
Weighted pul ups 4x3x60% Strength

Weighted pul ups 4x3x60%
04.12.20123 Workout

20 min AMRAP:

15 two-handed Kettlebell swings (heavy)
10 Burpees
Atlas Workout

2 km run
50 deep squat
50 burpees
50 froggers
50 leg levers
100 High jumps
15 min On the min: Workout

in 1 min: Kipping pull up

in 2 min: DU

in 3 min: Kettlebell snatch

in 4 min : Kipping pull up

etc…

Try to keep same score
Grace Workout

Pre-WOD
1 rep max shoulder press

WOD
Grace

30 Clean & Jerk (135/95)

65# shoulder press
Grace @ 75# - 7:33 - PR
CF SHOKA Boadilla Ranking WOD 04, Enero 2015 Workout

AFAP
- 1000 m run.
- 3 sets of:
--- 15 push ups.
--- 20 bumper thruster (20/10 Kgs).
--- 25 Box jumps (24"/20").

Need a training program?

HOME Workout

OHS Strength

Deadlift 1 RM 1 RM Strength

Every 2 min: OH-Walkinglunges Workout

Weighted pul ups 4x3x60% Strength

04.12.20123 Workout

Atlas Workout

15 min On the min: Workout

Grace Workout

30 Clean & Jerk (135/95)

CF SHOKA Boadilla Ranking WOD 04, Enero 2015 Workout