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-
Outdoor Lower Body Workout
Warm up
700m Run
Flexibility - Quads/Hip FlexorsWork out
21-18-15-12-9-6-3
Front Squats 95/135
Box Step-up 20"/24"
Then
100 Bicep Curls (with empty bar) -
WOD 092812 (Pushmore) - Randy Workout
Spend 10-12 minutes mobilizing the following areas/movement patterns:-
Hip/Knee external rotation
Shoulder internal & external rotation
then:-
“Randy”
75 Power Snatches @ 35kg/25kg for time.
*Compare to 102611.
Beginner & Intermediate: Scale as necessary.Result : 30KG - 9:11minutes
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3 rounds: DB Thruster, Ring Rows, Burpee Workout
3 rounds for time;
21 x Dumbbell Thruster @ 35s/25s
15 x Ring Row @ 45deg body angle.
9 BurpeesRecord scaling and time.
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Open Gym Workout
The Greek Throwdown Q2
1 pull up
10 DL (50 kg)
2 pull ups
10 DL
3 pull ups
....
For time 6 min. -
8/10/15 Workout
Back squats 4-4-4-4 80%
8 minute AMRAP
2 S2OH 115#
2 Air Squats
2 Burpees
4 S2OH
4 Air Squats
4 Burpees
6-6-6
8-8-8
Cont... -
Squat mobility Workout
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Competition Strength
D.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 repFollowed by…
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 75% of today’s heavy singleOptional Additional Conditioning Session
Five sets of:
Row 1000 meters @ 5km PR Pace
Rest 60 seconds -