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-
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5 rounds of swim 50 meters & 50 air squats for time Workout
swim 5o meters then jump out of the pool and do 50 air squats
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Monday July 7th Workout
Strength / Skill:
5x3 Back Squat @ 80% of 1RMWOD:
RX Heavy (155#,115#)
10-08-06-04-02 Power Clean
20-16-12-08-04 Front Rack Barbell Lunge
Note: 10 Cleans, 20 Lunges (10 each side), 8 Cleans, 16 Lunges ... etc.Post-WOD:
7x5 Chest to Bar Pull Ups
Note: 30 sec rest between sets. -
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Long interval Workout
Choose ONE of the following sports:
Swim : Repeat 4:00 on, 3:00 off until form/pace deteriorates
Bike : Repeat 4:00 on, 3:00 off, use a long hill if you've got one, until form/pace deteriorates
Run : Repeat 4:00 on, 3:00 off, use a long hill if you've got one, until form/pace deteriorates
Row :Repeat 4:00 on, 3:00 off until form/pace deterioratesPost sport, times, and total number of intervals to comments.
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Convict conditioning workout Workout
Keep track of your convict conditioning workouts! Lights out and serve your time with : One arm pushup, one arm pullup, one arm hspu, pistol squat, bridge, straight leg raises. All movements strict as possible!
http://www.dragondoor.com/b41/ -
Squats, back extensions and push-ups Workout
4 rounds for time of:
- 50 squats
- 40 back extensions
- 30 push-ups
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