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-
L1 cert WOD Workout
STRENGTH:
Bench Press
3-3-3-3-3WOD:
3 Rounds for Time (strict time cap of 10 min)
• 15 Thrusters (95/65)
• 12 BurpeesCASH-OUT: 50 Reps on the GHD
(can be Sit-Ups or Extensions)Cash-Out is not timed but it must be done immediately following the WOD.
Bench: 65, 75, 85(1 rep), 85 (fail), 80 (2), 45lb thrusters
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S2H and KB swing EMOM Workout
10 minute EMOM:
Every other minute switch movements
Shoulder to overhead @ 95 lbs. x 10
KB swing @ 50 lbs. x 15 -
Daily WOD Workout
1 Mile Run
10 round for time
11 burpees
1 power clean
1 squat clean
1 squat clean thrusterfinished with abs
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10 Min AMRAP Workout
7 1-arm dumbbell snatch
1 50 meter waiter carry
3 wall climb7 1-arm dumbbell snatch (other arm)
1 50 meter waiter carry (other arm)
20 abmat situps10 min AMRAP
3.5 plus the second set of snatches
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Week 9 Day 1 Workout
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WOD Workout
Strength:
Find Your 5RM Weighted Pull-UpConditioning – 5 Rounds For Time:
20 Push Press (75/45) @ 65#
50 Double Unders -
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UNF - SDHP, Mtn clmbrs; press; KBS, pull-up, row Workout
Baseline: Pre-SOP and box breathing, then ROM drills. 20-10 reps of 4-count mountain climbers, SDHP
Work Capacity: Complete 5 rounds for time of:
10x back ext
10x KBS (55#)
10x pull ups
300m row
Time: 27:46Strength: Strict press (Deload wave) – Warm up then, 60% x 5 reps, 65% x 5 reps, 70% x 5+ reps.
55# x5, 55# x7, 60# x5