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-
"Jessica" - local hero's birthday WOD Workout
"Jessica" (GarageFir NC generated)
Two rounds for time and 17 reps each of:
squats
burpees
sit ups
box jumps (24/20)
double unders
OHWL (double 35/30 DBs)
russian twists (single 35/30 db)
sit up/get up
push press (double 35/30 db)
pass-throughs (front/back = 1)Jessica is a member of GarageFit NC and is a junior volunteer firefighter. This workout is in honor of her on her birthday.
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14min AMRAP Workout
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WOD Workout
1a) 4 Rounds
Close Grip Pushups or CG Incline Pushups x 10
Curl to Press x 10
KB Push Press x 10
Dips (regress to french press if needed) x 51b) Metabolic Conditioning 15-20min AMRAP
Overhead MB throws/Deadball Slams x 10
Battle Ropes Alternating x 30sec
Prowler 2 laps up + back (loaded to 1.5-2 x Bodyweight)
Single Arm Farmers Walk 1 lap up + back -
WOD Workout
1a) 3 sets, 3 exercises, 8-10-12
Bulgarian Split Squats or Static Lunges
KB Bench press + Bridge (single arm)
Goblet Squats1b) Metabolic Conditioning 15mins AMRAP
- Wall balls x 8
- shuttle runs x 8
- Box Jumps x 8 -
"Partner WOD" Workout
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ON-RAMP WOD (DAY 4) Workout
5 ROUNDS:
Run (200m)
Sumo Deadlift High Pull - 30kg (10)
Jumping Pull-Ups (10) -
Filthy 50 Workout
50 reps of the following for time:
Box Jumps, 24/20″ – Games standards
Jumping Pull ups – set up bar at mid forearm when standing with arms extended overhead
KBS, 35/25
Walking Lunge Steps
Knee To Elbows
Push Press, 45/35
Hip Extensions
Wall Balls, 20/14
Burpees
Double unders -
Winter War Final CF PMK "Altsu" Workout
40 du unbroken (timecap 5min)
3 rds.:
-20 wallball
-3 rope climb
-5m ft. rack lunge (30/40kg)
-10 S2O (30/40kg)-5m ft. rack lunge (30/40kg)
40 du unbroken (timecap 5min)