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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Airdyne intervals for 5 minutes: 30 sec on, 30 sec off Workout
Airdyne intervals for 5 minutes: 30 sec on, 30 sec off
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CF16 080313 Workout
5 Rounds for time
400 m Run
3 Bear complex
12 Burpee pull ups
9 Supine ring rows -
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7X3 3-Stop Snatch Pull + 1 Hi-Hang Snatch Strength
– heavy but perfect, rest 40-60 sec.
Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.
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120704 metcon “Team America” Workout
*In teams of two complete:
100 KBS 24/16kg
50 Burpees
15 Muscle-Ups
10 Snatches (any style) 185/120#
15 Muscle-Ups
50 Burpees
100 Partner Wall Balls 20/14#For time.
Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots. This means one teammate performs a Wall Ball shot, while the ball is in the air the other teammate steps in, catches it, and performs another Wall Ball shot. All reps must be performed alternating.