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-
-
8-8-13 Pwr Cleans & Metcon 1 (Pwr Cln,Frnt Sq) & Metcon 2 (Hng Sq Cln, Burpees) Workout
Strength:
Power Cleans - 4x135, 4x155, 4x175, 4x195, 4x205
Metcon 1:
EMOM for 5 Mins: 1 Power Clean & 2 Front Squats w/ 200lbs -
WOD Workout
Strength 1.1 Week 3:
5 Squats @ 75%
3 Squats @ 85%
1+ Squats @ 95% (As many reps as possible) --> 3x200#Conditioning – AMRAP in 12 Minutes:
7 Hang Power Cleans (115/63) @95#
5 Front Squats (115/63) @95#
3 Handstand Push-UpsFinisher – AMRAP in 2 Minutes:
Strict Toes-to-Bar --> 21 tucked legs -
-
-
Thrusters - Pull-ups Workout
Pre-WOD
• 5k (25:04)WOD - 3 rounds
• Thrusters - 90 lbs (15,12,9)
• Pull-ups (30,24,18)Post-WOD
• 100 sit-ups -
-
-
Death by Thruster Workout
Skill: 5,4,3,2,1 Double KB Thruster 36lbs,44lbs,53lbs,62lbs,70lbs
Death By Thruster
EMOM Thruster 95lbs till you can no longer complete the set..
9 full rounds -
DB WOD Workout
2 Rounds for time of:
15x Deadlift
15x Clean and Press
15x Front Squat
15x Man MakersUse 40# DB throughout
Made it 5 reps of the man makers with the 40 lb DB's and had to scale to 30 lb. Kept the 40's for the rest of the moves though.