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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Rothrock State Forrest Mtn Biking Day 2 Workout
Distance: 20.42 miles on GPS. Again forgot to restart GPS once. Did around 21 miles.
Time: 2:47:01
Elevation gain: 3,002 ft
Calories: 1,704 -
Rothrock State Forrest Mtn Biking Day 3 Workout
Distance: 2.59 mi. Quick out and back ride before leaving to get the legs loose and flushed out from yesterday.
Time: 50:09
Elevation gain: 285ft
Calories: 173 -
7-16-12 Front Squats & Metcon (2012 Masters Games WOD) Workout
Strength:
Front Squats: 6x185, 6x225, 6x245, 6x265 (felt strong!!)
Metcon: 2012 Masters Games WOD 1
3 Rnds: Rope climb (2 ascents), Shuttle run (10yds, 20yds, 30yds), Frnt Sq (165lbs), Shuttle (10,20,30)
Time: 5:42
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Frontin' Workout
Back Squats:
3 @ 80% - 125
3 @ 85% - 130
3+ @ 90% of 1RM - 135Metcon, for time:
21 front squats (135/95) - 75 (haven't done a front squat since march - ouch!)
18 HSPU (subbed HRPU)
200m run/row
15 front squats
12 HSPU (subbed HRPU)
200m run/row
9 front squats
6 HSPU (subbed HRPU)
200m run/row -
Never Quit Workout
PreWOD:
Deadlifts (add #10 to 1RM)
5 @ 75% - 155
5 @ 80% - 165
5 @ 85% - 185WOD -
Reverse Ladder
10-9-8-7-6-5-4-3-2-1
Body weight Sumo deadlifts - #135
T2B
Burpees
Finished: 14:06 -
10, 9, 8, .... 1 ground-overhead (115) and wallball (20) Workout
10, 9, 8, .... 1 ground-overhead (115) and wallball (20)
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Trappy's Birthday Pain Clinic Workout
- Burpee Pullups-7 Wall Sit
- KB or Bar Clean and Press-6 75 Pouds Flutter Kicks
- LOP KB or Axle Bar Farmer's Carry 88 pound kettlebells Jump Rope
- Sledge Strikes-15 Mountain Climbers
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