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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Starting Strength Workout A Workout
Back squat 3 x 5 reps
255-255-255Bench press 205 pounds
4-3-3 repsDeadlift 1 x 5 reps
275Pull-ups
2-3 unassisted -
Team Prowler Push Workout
Team Relay
800m Team Prowler Push - Jenn, Dawn, and Dany 100 / 110 lbs
13:27 min*Heavy…this should be interesting.
Enjoy this today
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Run Workout
Strength
Front Squat 1rm 111 lbs
Bench Press 5×5 65 lbs
Wod
2x400m Run 1:54 min and 1:57 min
Rest 4-7 minutes between efforts
*Yes, I’m serious, 400m run. Two of them. Max Effort, All out, Balls Deep. Do not “sandbag” because you have another sprint coming after the first, there will be a penalty for that.
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Run-PU-Snatch Workout
Strength
Squat 10rm - 95 lbsPush Press 1-1-1-1-1 - 65-70-75-80-85 lbs
Wod
For time, as fast as possible:Run 800m
50 Push Ups
10 Snatches 135/95 - 53 lbs
11:46 min
*Snatches can be any way, power or full, work must be done in order. -
Run, T2B, OHS, BJ, Ring Pushup, SDHP, bar Burpee Workout
Run 400m
30 Toes 2 bar
20 Overhead squats 135/95<--55#
30 Box jumps 24/20
Run 200m with plate 45/25
30 Ring push ups <--knees
20 Sumo deadlift high pull 135/95<--55#
30 Over the bar burpees
Run 400m
WOW!!! broke OHS up into 5's, Ring pushups were very tough & burpees took forever! Jack Attack killed this WOD! -
DL, AbMat Workout
5 Rounds
5 Deadlifts 275/190<--135
25 Abmats
Should have gone a bit heavier on DL..maybe 145? Was able to do 2 sets unbroken. Piddled afterwards & did 1rep max up to 155, but did not make 165. Ran w/Pam for 1000m since it was a short WOD.
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