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-
The Chief Workout
-
Squatage Workout
Front Squats
5(40)-5(45)-4(55k)3(60)-3(70)-5(75k)
Then
20 x Front squats 60kTabata bottom to bottom squats (score of 12)
Carry 45k 400m
Then
Sealfit complex 4 rounds of 6x DL, Power Cleans, Push Press (45, 50, 55, 60k) -
Double Trouble Workout
Skills: OH squat + snatch
- 1-1-1 snatch (increasing weight) 40kg max
WOD #1
10-9-8-7-6-5-4-3-2-1 of:
Not happy with my time, trying to stay clear of asthma meds so guess I can chalk up around a minute to that. Probably lost another minute to really crappy box jumps. Stopped at the bottom and just died on these. I am a burpee master and the pull ups were the easiest I have ever done.
WOD #2 TABATA Wall Ball
- 10
- 10
- 10
- 10
- 10
- 10
- 7
- 6
- 6
Can't believe how much I sucked in the last 3 rounds. I honestly thought I'd manage a straight 10 without problems :(
-
TEAM WOD 16-08-2012 Workout
-
Running Angie Workout
-
Lunch WOD Workout
5 rounds for time of:
- 5 HSPU
- 10 box jumps (60/45cm)
- 15 pullups
- 20 goblet squats (24/16kg)
Totally my type of workout so I went for 32kg KB for goblet squats.
-
Battle Royale Workout
1RM Bench Press
5 - 60% (135)
5 - 65% (145)
5 - 70% (155)Metcon:
-50 KB Swings (53/35)
-40 Hand Release Push Ups
-30 Box Jumps (24")
-20 Wall Ball Shots- 2 squats per shot (20/14)
-10 Muscle Ups -
Tabata WB, RD, DU, K2E, KBS Workout
Monday 30th July
Teknik: Knees2Elbows/Kipping Dips
WoD. 5 Tabata intervals with 1 min rest between.
- Wall Balls - 74
- Ring Dips - 34
- Double Unders - 174
- Knees2Elbows - 49
- Kettlebell Swings (24/16kg) - 73
Great WOD and really satisfied with this result!
-
WOD 30-07-2012 Workout
AFAP
Buy In: 1600m Run
+ 2 Rounds:
20 KB Swings (12kg)
10 Push Ups
20 KB Push Presses (12kg)
10 Push Ups
20 Clean & Jerks (20kg)
10 Push Ups -
Friday 6th July Workout
Friday 6th July, WoD
Warm-up:
- 400m run
- 10 arm haulers
- 10 flutter kick
- 10 walking lunges
- 400m (high knees, butt kicks, backwards, karaoke)
- 10 air squats
- 10 cobras
- 10 windmill
Teknik: Kipping pull-ups
Max broad jump, 2 attempts
WOD
For 20 minutes on the minute ...
- Odd min: 5 pull-ups + 20 double unders
- Even min: 5 ring dips + 15 K.B. swings (24kg/16kg)
I had to settle for the following per round to complete the WOD
- 3 PU
- 10 DU
- 5 RD
- 10KB (24kg)
Was a great WOD which got us all thinking.