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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3-13-14 Wendler (Back Sq, Front Sq) & Metcon Workout
Wendler:
Back Squats - 2x215, 2x245, 5x280, 3x320, 1x360
Front Squats - 3x185, 3x205, 5x220, 3x245, 1x2753 Rnds: 500m Row, 10KBs (53lbs), 10 Burpees
Time - 9:53
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14.3 Open WOD - Deadlifts & Box Jumps Workout
Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb. ** 18 @ 275
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch -
DB Shoulder Press, Walk Workout
Work up to 50's for DB Shoulder Press
Pull-Up - testing bicep
ab wheel roll-outs - 3x10
30 min walk -
Track (Hurdle Drills, Sprinting Drills, Strides) Workout
Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
18x7 Hurdles Drill at 0.84m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
10x30m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, low kneesx2)
8x80m Strides on Grass (short rest)
3x10 Pullups
3x15 Decline Pushups
4 Laps of the Infield + Static Stretching (Cooldown) -
14.3 Workout
A. 14.3
AMRAP 8 of:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch
-136 reps (6 DL at 315). DL- UB/UB/12-8/5-3-3-2-1s/1s. DL went away surprisingly quick.B. Press 2x10
-95#C. fronts squat 1x10
-135 -
Power Cleans, Front Squats, HR push ups Workout
14min AMRAP
5 Power cleans 155/105 (MOD: 70#)
7 Front squats 155/105 (MOD: 70#)
9 Hand release push upsAfterbash: Group cool down
9 + 4
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OPEN 14.3 Workout
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch@ 133 reps (3 reps of 315)