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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Danny Workout
20 Minute AMRAP
- 30 Box Jump (24") (12") 4
- 20 Push Press (115/75) (45) 4
- 30 Pull Up 3 -
TTP SPP week 4 Strength
90 min
1.Skill
A. HSW practice for 10 min2.Weightlifting
A. Clean and jerk – 9 x 1.1.1 @ 65-85%, go every 90 sec.3.SPP (Conditioning)
A. 5 Rounds for time
2 Rope climbs, 15′ > 10 T2B
4 Squat clean @ 100/70kg (225/155lbs) > power snatch @ 35 kg
20m Handstand walk > 4 deficit HSPU @ abmat + 20 + 10 kg platesTime cap. 15-minutes
Result: ?4.5 min AB + mob.
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WOD 5.22.12 Workout
Buy in/cash out:
25 front lever lowersWOD:
5 rounds for time of:
400 m run
15 overhead squats 95/65 -
Saturday 120526 Workout
3 Rounds for time of:
30 Wallball shots (Men 20 lb ball, Women 14 lb ball) (10.5 foot target)
30 Squat snatches (Men 75 lbs, Women 45 lbs)(movement initiates with barbell below the knees)Scaled to 45lb snatches, and 14lb wallball.
Then, about 7 reps into my first round of snatches, I realized that I hadn't scaled far enough, so I did 15 squat snatches at 45lbs.20:50
Khalipa I'm not... yet! -
Go big or go home! Workout
Trap Bar Farmers Carry (handles + 45s, + 25s)
Double KB Box Step ups-3 (53, 62, 70)
KB or BB Strict Press-3 (5/3/1 strict press: 5x 100, 5 x 120, 8 x 135)
Front Squat-3 (225, 255, 275)
4 Rounds
Finisher- LOP suicides, 5 per person done in heats -
Dumbbell thrusters, push ups Workout
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Conditioning Workout
A."Panic Breathing" WOD
For Time (with a Partner):
500-400-300-200-100 meter Row (x2);
Partner Kettlebell Rack Hold (2x24/16 kg);
5 Burpee penalty for each drop of kettlebells
TC: 20 min TCB. 12 rounds alternating (6/6)
15 air squat
12 push ups
9 DB hang clean & jerk @22,5/15
TC: 15min