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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Get There Workout
Pre-WOD: Find 1 Round Max Bench Press - New PR @ 130#
-Max Reps @65% of 1 Round Max-24 @ 85#WOD: 3 Rounds For Time:
-400 meter run with plate (45/25)/must be hugging plate
- 50 squats with plate/hugging or on back
- 50 lateral jumps over plate (or 100 jumps onto plate) -
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4/4 home Workout
run 1 mile
3 rounds of:
-10 db push ups(25#)
-25 air squats
-20 knee to elbow twists
-20 lunges
-12 bicep curls each arm 25#run 1 mile
*not for time
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Pre Easter Smash Workout
400 mtr run
50 push ups
40 toes to bar
30 squat clean thruster @ 40kg
20 burpees
10 power snatch @ 40kg
20 pullups (5+15 jumping)
30 situps
40 air squats
50 kettle bell swings @ 24kg
200 mtr walking lunge -
FCSC 4/4/12 Workout
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