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-
An Active Rest Sort of Morning Workout
Warm Up:
2x
20 Sledgehammer Swings (10 per arm)
15 Squats with the Bar
10 Push UpsMobility:
PVC pass-through
Good Morning with Kettle Bell
Sit in squat for 1 minuteMax Effort:
20 Rep Max High Bar Back Squat
185 lbs [kept it lighter today]MetCon:
Not for Time
5 Muscle Ups/Attempts/Practices
Row 100 meters
4 Muscle Ups/Attempts/Practices
Row 200 meters
3 Muscle Ups/Attempts/Practices
Row 300 meters
2 Muscle Ups/Attempts/Practices
Row 400 meters
1 Muscle Ups/Attempts/Practices
Row 500 meters -
Oldie but Goodie Workout
Find 1RM bench press (185)
Max reps @ 75% of 1RM (7@145)
WOD:
For Time
Max sit-ups 2 min.
If not to 100, finish balance in burpees. (90 sit-ups & 10 burpees)Not 100% sure on time but close enough. It was more about trying to finish the sit-ups in 2 min. for me than it was about time.
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8-9-12 Workout
10 Minute AMRAP
10 DL (#225/#155)
10 Mountain climbers (4 Count)
10 Slammers 9 (#20/#15) -
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HSPU, WB, PP Triplet Workout
Buy-in:
Skill work: 3x5 Clean, push press, split jerk complex (110#)
5/3/1 Press, Cyc 4 Wk2 110x3, 125x3, 140x9WOD:
4RFT:
1 min max rep HSPU
1 min max rep wall ball (20/14)
1 min max rep push press (115/75)
* 1 min rest between roundsCash out:
2x50m partner wheelbarrow walksReps per round:
HSPU: 16, 7, 7, 8 (1st rds strict, last 2 kipped)
WB: 18, 16, 17, 14
PP: 13, 12, 11, 13 -
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Oldie but Goodie Workout
Find 1RM bench press - 135!!
WOD:
For Time
Max situps in 2 mins, stop at 100.
If not to 100, finish balance in burpees.
70 situps, 30 burpees - 4:06