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-
Inverted Helen Workout
3-3-3-1-1-1 Power Clean: 165#
WOD:
3 rounds: 400m run, 21 Pull-ups, 12 Handstand Push-upsPost:
20 Toes-to-bar -
Inverted Helen Workout
3-3-3-1-1-1 Power Clean: 265# last rep
WOD:
3 rounds: 400m run, 21 Pull-ups, 12 Handstand Push-upsPost:
20 Toes-to-bar -
5 x 5..... Workout
WOD - Complete as many rounds as possible in 20 minutes of:
5 Deadlifts (75/45)
5 Hang Cleans
5 Front Squats
5 Push Presses
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2009 Hells Half Acre Regional Qualifiers WOD #3 Workout
Box Jumps (30"/24")
Kettlebell Swings (55/35)
Sumo Deadlift High Pulls (95/53)
21-15-9 reps for time.
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10 minute Kettlebell Snatch Test (55/35) Workout
Complete as many reps as possible in 10 minutes of:
KB snatches (55/35)
200 is the goal for competitors.
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Level 1 Cert - Fran Workout
21-15-9
Thursters - Subbed 35lb for hurt shoulder
Pull-ups - Subbed jumping pull-upsDid definitely have difficulty pressing only 35lbs over head with right shoulder, especially after a long day of form work!
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Level 1 Cert - Nascar Workout
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2.21.11 Workout
Perform 2 Front Squats on the minute for 10 minutes
- increase to desired loadthen...
With a 10 min clock, row 1000m and then perform as many deadlifts (185#) as possible in remaining time
-score will be total reps -
2.18.11 Workout
10 x 2 Back squat at 65% 1RM (165#)
- rest 45 sec between sets10 x 2 Shoulder-to-overhead at 65% 1RM (95#)
-rest 45 sec between setsCore work: “Tabata sit-ups”
20 sec on, 10 sec off for 8 rounds -
Oly Lifitng (Power Snatch, Power Clean & Front Squat) Workout
Weightlifting
6x3 Power Snatch (40kgx3, 50kgx3x6)
1 Power Clean & 5-4-3-2 Front Squats (55kg, 65kg, 75kg, 85kg)
3x6 Single-Leg Hip Thrusts + 15 KB Situps (24kg)