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-
Muscle ups, Box jumps, Overhead squats Workout
4 rounds for time:
6 x muscle up
6 x box jump (36/24) I did 24inch step ups because my achilles is jacked :(
24 x overhead squat (65/45)oh man the overhead squats were tough! I did 14+10 on each of the 4 sets
Muscle ups I did 4+2 first round and then 2+2+2 restcap was 20 min and i barely finished
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Shoulder Wake-Up Call Workout
For Time
100 Shoulder-to-overhead (95/65#)
Every time you drop the bar below your shoulders, 4 burpees
Did the first 50 @ 65#'s... And since I was doing burpees every 4 presses, I dropped to 45#'s and did the last 50 in sets of 10 and that still felt heavy!
12:24Post WOD:
15 weighted situps
15 situps
10 weighted situps
10 situps
5 weighted situps
5 situps
-Used 25# DB for weighted sets. -
Push pull ladder Workout
Push pull ladder
Level 1:
1 to 6 to 1 Pull-ups
+Push-ups in between, starting from 2 and adding 2 per set.Level 2:
1 to 8 to 1 Pull-ups
+Push-ups in between, starting from 2 and adding 2 per set.Level 2:
1 to 10 to 1 Pull-ups
+Push-ups in between, starting from 2 and adding 2 per set.Bonus:
4x25 Sit-ups.
Timecap 15 min. -
Triplet of: 10 Deficit Romanian Split Squat, 8-10 weighted Back Extension, 6 Snatch Balance Workout
5-6 sets of the following Triplet:
10 reps (5 each leg) Deficit Romanian Split Squat (with rear leg elevated on bench)
8-10 Back Extensions (using 25 lbs plate on back)
6 Snatch Balance (speed and pushing under the bar into the catch) -
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2-13-12 Rowing-Wall Balls Workout
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Rainmaker Workout
Pre-WOD: 5X3 Power Cleans (touch & go) 135#
WOD: 4 rounds for time/ 2 minute break between each round
-200 Meter Run
-15 Burpee
-200 Meter Run
-15 T2B -
2-13-12 Rowing-Wall Balls Workout
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