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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Hanging Squat Clean & Push Jerk Workout
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Double Unders, Squats and Weighted Sit-Ups Workout
300 Double Unders
200 Squats
100 Weighted Sit-UpsNot happy with this, should have been able to do sub 20.
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Hang Heavy & Jump Workout
5 Rounds for Time
- 5 Power Cleans (195)
- 25 Double Unders (subbed 50 singles + 5 burpees) -
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Wendler Back Squat Workout
Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 10
Week 2: 75.5kg x 3, 87.5kg x 3, 97.5kg x 10
Week 3: 80kg x 5, 92.5kg x 3, 102.5kg x 8 -
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Wendler - Shoulder Press Workout
Week 1: 45kg x 5, 50.5kg x 5, 57kg x 6
Week 2: 47.5kg x 3, 55kg x 3, 61.25kg x 4
Week 3: 50kg x 5, 57.5kg x 3, 65kg x 2 -
Mingas Outdoor Fitty Workout
Warm up: - 5min max burpees (put score in reps section)
- 300m runTug-o-war: 3 rounds, losing side each time does 10push ups...side that loses 2 out of 3 does additional 20push ups...
Car Pull (Magna wagon and Subaru Forrester):
- each team pulls 1 car through 100m
- then 150m run
- then swap cars and pull through 100mTabata squats (4 rounds), followed by 20m of lunges, followed by Tabata squats (4 rounds), followed by 20m of lunges
3 x car pull through 100m for time (100m run after each 100m car pull)
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10.18.11 WOD Workout
Low Bar Back Squat 5.5.5
5 min Res\t
75 Power Snatch
Every time you STOP moving you do 10 Burpee’s. It’s touch and go. NO RESTING…. No DROPPING FROM OVERHEAD… HANDS MUST STAY ON BAR…. or BURPEE’S.
30
15
10
10
10tougher than I anticipated. Good cardio. I ended up doing 40 Burpees.