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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Overhead Squats and Rowing Workout
Skill
Practice the overhead squat, focusing on technique and shoulder / hip mobility.Level 1
3 rounds:
DB Overhead Squat (25/15# per hand) x 8
Row 250 mLevel 2
5 rounds:
Overhead Squat (115/75#) x 8 (95)
Row 250 m -
30-20-10 sit ups, 30-20-10 back exstensions Workout
30 pull ups
20 back squats
5-5-5 kb one arm press (16 kg)Cycling for 10 mins pre WOD
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11-4-12 Front Sq & Metcon Workout
Strength:
Front Squats - 4x185, 4x205, 4x225, 4x245 (left quad flaired and had to stop)
15 Min AMRAP: 10 Thrusters (95lbs), 10 T2B, 10 KBs (70lbs)
Result - 5 Rnds plus 20 reps (170 reps)
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WOD 9/17/11 Workout
For time:
12 foot Rope climb, 5 ascents
135 pound Clean and jerk, 5 reps
12 foot Rope climb, 4 ascents
145 pound Clean and jerk, 4 reps
12 foot Rope climb, 3 ascents
155 pound Clean and jerk, 3 reps
12foot Rope climb, 2 ascents
165 pound Clean and jerk, 2 reps
12 foot Rope climb, 1 ascent
175 pound Clean and jerk, 1 rep -
Heavy Squats and Big Jumps Workout
Warm Up:
2x
10 American Kettle Bells (1 pood)
10 Russian Kettle Bells (1 pood)
5 Kettle Bell Snatches each side (1 pood)
10 Push Ups
10 Sit UpsMobility:
Pain ball on feet
Hip flexor on wallMetCon:
5-10-15
Back Squats 225 lb./135 lb.
Box Jumps 48"/36"Rep schemes that go up instead of down suck ... just sayin'
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Pull It Out Workout
5x5 Clean Pulls (65, 75, 85, 95, 105)
8x 1 hang clean and 2 front squats (65, 65, 75, 75, 85, 85, 95, 95)
Muscle up work: 3 rounds of:
Max muscle ups, 2 minute rest.
Modification: (max c2b pull ups and max ring dips, 2 minute rest)
(first time using just one band for pullups!)100 weighted situps (used 25 pound plate)
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