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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WOD 300914 Workout
5 Rounds for Time :
► 10 Push Ups
► 20 Kettlebell Swing
► 30 Sit Ups
► 40 Hang Clean -
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Wall ball and Burpee Warm-up Workout
21-15 -9 reps for quality of:
Wall-ball shots, 20-lb. ball
Burpees -
WOD Workout
1a) 3 Rounds
Lunge walks/Static Lunges x 12
Goblet Squat x 12
TRX Pistol Squats x 12 each leg
Hanging Leg Raises1b) repeat twice
24 BW squats jumps
24 BW squats
24 BW Lunges Jumps
24 BW Lunges -
SQUATS Strength
Barbell Squat 6 x 4 @ approx* 70%
*Superset w 3 x chin ups
or
Double KB front squats 4 x 12
* Superset w 16 wall press abs -
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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.
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DB thrusters and rope climb Workout
7 rounds for time of:
- 45-lb. dumbbell thrusters, 7 reps
- 15-ft. rope climb, 1 ascent
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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)