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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Countdown Workout
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Lunge, rows, chest press Workout
20-16-10 reps for time of:
Walking lunge, 45 pound plate overhead
Bent-over rows, 50 pound
Chest press, 50 pound dumbbellsTime: 10:03
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031314 Workout
Strength- Deadlift
1) Sumo Deadlift- 12×1 @40% bar weight + ~ 25% band tension @ 85 + purple2a) 1 1/4 Front Squats- 4×6 @ 65
2b) Demmels- 3×20 @ 85Met-Con
20 Kettlebell Swings (53/35)
20 Goblet Lunges
20 Burpees
-3 RFT-
Time: 9:40Extra Credit
Banded Good Mornings- 1×100 (light band) -
Choose-your-wod Workout
Open gym format in prep for tomorrows 14.3 open workout.
Perform mobility, then pick one (or more) of the following:
* Pick a wad from earlier this week, or
* do the endurance work-out, or
* do a long run, or
* do the optional wodOptional WOD - for 10 minutes, alternate between these two activities at the top of each minute (first minute row, second minute burpee, etc):
* Row 200 meters
* 10 Burpee's -
20 minute ladder of: 1 MU, 10 burpees, 1 HSPU, 2 MU, 10 Burpees, 2 HSPU, 3 MU, 10 Burpees, 3 HSPU, etc Workout
20 Minute AMRAP ladder of:
1 MU
10 Burpees
1 HSPU
2 MU
10 Burpees
2 HSPU
etc.I completed 8 rounds + 5 MUs to give me 41 MU, 80 Burpees, 36 HSPU in the 20 minutes. (77 reps)
I then took about 1 minute and then completed the 9th round to give me 45 MU, 90 Burpees, 45 HSPU in another about 2:30. (90 reps)