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-
WOD Workout
1a) 4 Rounds
Barbell Inverted Rows x 8
Single Leg RDLs x 8 each leg
Pendlay Rows x 8
Chin Ups x 61b) Metabolic Conditioning 15-20min AMRAP
KB Swings x 16
Renegade rows x 16 (8 each arm)
Skipping x 2mins*15sec RKC plank on every 2min mark.
-
DB thrusters and rope climb Workout
7 rounds for time of:
- 45-lb. dumbbell thrusters, 7 reps
- 15-ft. rope climb, 1 ascent
-
SQUATS Strength
Barbell or Double KB front squats
5 x 5
-90 sec rest between sets
* if barbell superset w 3 x hollow rock chins
* if double KB front squats superset with 16 wall press abs (8 each leg) -
Running, hang power snatches and C2Bs (mainsite FRIDAY 140926) Workout
3 rounds for time of:
- Run 400 meters
- 75-lb. hang power snatch, 21 reps
- 12 chest-to-bar pull-ups
-
-
Mobility Workout
Liikkuvuutta olkaniveleen ja lantioon jotta pull-upit, K2E ja T2B rupeaa kulkemaan.
-
Front squat Smolov Week 1 day 3 Strength
5 x 70%
5 x 70%
5 x 70%
5 x 70%
3 x 75%
2 x 80%
2 x 80%
1 x 90% -
CFPORVOO WOD 30.9.2014 Workout
Back Squat 10! 65kg/40kg
Kb Swing 1! 24kg/16kg
1 back squat, 10 swings, 2 back squats, 9 swings etc. -
GarageFit NC - 20140922 Workout
10 - 1
Split Squat Jumps (left, right = 1)
push ups
dips
abmat sit ups- Run 200m between each round.
-
CFMEDA 20.09.14 Workout
For Time:
10 Burpee Pull-up
20 Clean & Jerk 60/40
800m Run
30 Burpee Pull-up
800m Run
20 Clean & Jerk
10 Burpee Pull-up