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-
Push On Workout
Pre-WOD: 5X3 Push Press
For Time:
-200 Meter Run
10-8-6-4-2 Push Press @115#
(run before each set)Post WOD:
-30 T2B
-10 Muscle ups or (20 Strict Pull Ups & 20 strict Ring Dips) -
5x8 Workout
Skills
WOD As many rounds as possible in 20 minutes of:
- 8 Box Jumps (60cm)
- 8 Push Press (30kg/20kg)
- 8 Knees-to-elbows
- 8 Kettlebell Swings (24kg/16kg)
- 8 Overhead Walking Lunges (30kg/20kg)
-
power cleans 10,20,30 Workout
30-20-10 Swings, box jumps, push ups
40 Power cleans 30 kg
10-20-30 atomic situps, kb push press 24 kg, lunges -
Scrap Workout
-
Hells Bells Workout
WOD For Time
4 rounds all completed with a 20kg Kettlebell
This is by far the worst workout I have done since wrestling metcon. Running with a 20kg Kettlebell is way harder than I thought it would be but soon as I put it on my shoulder I was fine.
My time sucked because of going pretty heavy with the KB but I don't care. I need strength more than endurance at the moment.
-
June Gloom Workout
-
Lunch WOD Workout
-
Bar None Workout
June 15th
3 Rounds For Time
When I saw what we were about to do I felt like running away! At the end I had to go grab a bucket because I was really close to a pukie! I have never done anything this exhausting before and seeing that Fredrik managed a whooping 17 minutes (THIS MORNING!!) makes me want to train harder!
- 15m Overhead Walking Lunges (20kg/41lbs)
- 15 KB Swing (32kg/70lbs)
- 15m Overhead Walking Lunges (20kg/41lbs)
- 10m Rope Climb (5m x2)
- 15m Overhead Walking Lunges (20kg/41lbs)
- 15 Double Unders
- 15m Overhead Walking Lunges (20kg/41lbs)
- 15 Burpees
-
300 Challenge Workout
-
Lunch WOD Workout