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-
The Open WOD 22.3. Workout
Warm up
3 rnds
30 sec single/double unders
5 press
5 Squats
5 thrusters
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Warm up the Thruster weights.
Then lung opener and leg pump
With assault bike
Seating 4x 20s on 20 off
No seat 4x 20s no n 20s off
Rest 5 min prior to start.
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3) -
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Kunto Workout
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For time Workout
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)men: 95 lb, then 115 lb, then 135 lb
women: 65 lb, then 75 lb, then 85 lb -
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Weightlifting Workout
A: Power snatch + double snatch balance
B: Hang power clean+ hang squat clen + push jerk
C: Emom 5’ : Double clean pull+ double squat clen @75-80% of squat clean -
MAYFLY PRO TRACK Workout
A,
For time:
Run, 800 m
40 Deadlifts, 61/43kg
Run, 400 m
20 Power Cleans
Run, 200 m
10 Push Jerks
Run, 200 m
10 Ring Muscle-ups
Run, 400 m
20 Handstand Push-ups
Run, 800 m
40 Box Jump Overs@60/50cmGoal: Sub 30 mins
B,
3 rounds for quality of:
3 Strict Hanging Knee Raises
2 Strict Pull-ups
3 Strict Hanging Leg Raises
2 Strict Pull-ups
3 Strict Toes-to-bars
2 Strict Pull-ups
Rest 2 mins -
3.3.22 Workout
For time:
4 rounds:
15 Air squat
10 double db clean @18/12kg
15 Air squat-rest 1min-
3 rounds:
12 abmat sit up
9 push up
12 abmat sit up
9 v-ups-rest 1min-
2 rounds:
4 double db hang squat clean @18/12kg
16 oh walking lunge @20/15kg
4 double db hang squat clean
30 push press @20/15kg
4 double hang squat clean -
Odd Object conditioning Workout
2 Rounds for quality:
6 Sandbag Over Bar 60/40kg
2 Rope Climbs
4 Sandbag Over Bar
2 Rope Climbs
2 Sandbag Over Bar
2 Rope Climbs
1 Sandbag Over Bar
2 Rope Climbs- Rest 3:00 btw rounds
- Set the bar to your armpit height
Goal:
This is for quality, so take your time to make sure you are making the most of your rope climb reps. Work on solid technique and quick descents.