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

PSKC Competitor Class - 7.6.12 Workout

Class will be MONDAY @ 4:30. This is a taste of what I did at the fit club games this weekend:

Strength:
OH Squat
4 x 3

WOD:
FC Games 2012 WOD #2
For time:

50 thrusters (95/65)
100 Double Unders
Stoplight run with plate (45/25)
Paddle Boarding Workout

Paddle Boarding
Festivus Games Workout

WOD 1:
2k row
PR- 7:34

WOD 2:
MAX DL
PR- 405#

WOD 3:
(chipper – 10 minute cap ) as many reps as possible.10 burpees, 20 pull ups,30 sit ups, 40 kb swings (53/35 lbs),50 air squats ,100 double unders

265 reps

9th place overall
Power Cleans, Lateral Box Jumps, Burpees Workout

A. Amrap 15:00

10 power cleans 145/
8 lateral box jumps 20″
10 Burpees

6 rounds 2 cleans
Cindy modified Workout

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats
20 situps
20reps Back squat (65% of one rep. max) Workout

135lbs
3 rounds of 5 reps shoulder press Workout

75lbs
105lbs
125lbs (only 3 reps)
6 rounds of DB Snatch and Toes to Bar Workout

Complete 6 rounds for Time:
6 x 55lbs DB Snatch (alternate arms each round)
6 x Toes to Bar
M Bike 12km Workout

MTB 12km, 6km up and 6km down
2h total
1 RM High Hang Snatch Workout

15 minutes to work up to 1 rm:

110 was my max. it felt ok but high hang really challenges your explosiveness from the hips.

I will keep at it.

Need a training program?

PSKC Competitor Class - 7.6.12 Workout

Paddle Boarding Workout

Festivus Games Workout

Power Cleans, Lateral Box Jumps, Burpees Workout

Cindy modified Workout

20reps Back squat (65% of one rep. max) Workout

3 rounds of 5 reps shoulder press Workout

6 rounds of DB Snatch and Toes to Bar Workout

M Bike 12km Workout

1 RM High Hang Snatch Workout