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-
KB swings Workout
Strength/Skill
Push Press
3x3x3x3x3WOD
3rds of this for time:15 KB Swings (1.5/1 pood)
400m Run
10 KB Clean & Jerk (1.5/1 pood) - red
400m Row -
WOD Workout
For time
50 back squats (75 lbs)
40 pushups
30 situps
20 jumping jacks
10 superman back extensions
50 front squats (45 lbs)
40 pushups
30 situps
20 jumping jacks
10 superman back extensions
50 overhead squats (27 lbs)
40 pushups
30 situps
20 jumping jacks
10 superman back extensions -
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Open WOD 12.2 Workout
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.
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OHS BJ Doublet Workout
-Buy In-
3x5 Front Squat w/ 77kgWOD
For Time:
21-15-9
Overhead Squats (135/95) used 62kg
Box Jumps (24/20)-Cash Out-
3 x 12 Weighted Step Ups
10kg plates -
CTB pull-ups, Burpees, SDHP Workout
Pack
Three rounds for time of:
15 Pull-ups
20 Burpees
65 pound Sumo-deadlift high-pull, 15 repsWomen - 45
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All 3 Workout
A.
Overhead squat @ 3011; 6-8 reps x 3 sets. Rest 1 minutes b/w sets. (use 65% of 1-RM or start with moderately heavy weight)
B.
Barbell front rack reverse lunge @ 20X1; 6-8 reps/leg x 3 sets. Rest 1 min b/w sets.
C.
Complete the following for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 pull-ups (55)
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 burpees (110)
Alternate between the two exercises as you work your way down the ladder.
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