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-
Arm Bully Workout
Shoulder Press
75% - 5 - 55#
80% - 5 - 65#
85% - 5 (or more) 70# for 8 rep max
Then:
Weighted pullups - strict pullups and then negativesWOD
2 RFT 12 minute cap:
30 pullups
15 Thrusters (115/75)
400m runbanded pullups
-
6/12 Workout
-
-
Back Squat/Mary Workout
Back Squat
3@ 315
2@ 325
1@ 330"Mary"
20min AMRAP
5 HSPU
10 Pistols (alternating w/ bands)
15 Pull-ups7+10 Pistols
-
-
Run, Double Unders, Burpees Workout
For time:
- 1600m Run
- 150 double unders
- 50 burpees
- 800m Run
- 100 double unders
- 30 burpees
- 400m Run
- 50 double unders
- 20 burpees
Notes: The run and burpees weren't terrible. Again; the double unders really slowed me down. At best I was getting strings of 9-14. Had a lot of singles, doubles, and triples in the first 150 which is why it took my 9+ minutes to get through the first 150. Still need work.
-
-
-
-
Squat Cleans + HSPU Workout