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-
Fire Fighter WOD in the Park #2 Workout
For this WOD, we used our full turnouts which includes a jacket, helmet, SCBA, pants, and boots. It all probably adds 30-35 pounds.
5x
50 Sledgehammers
Drag log to cone (~75 yards)
Carry log back from cone
Drag hose with 52 LBs Kettle Bell tied to the end to cone and pull in hose slack (there was lots of slack!) so that the Kettle Bell is at the cone
Drag (same) hose back from cone to starting spot, pulling in hose slack so that the Kettle Bell is at the cone
Move over 4 picnic benches
Crawl under 1 picnic benchAfter 5x:
20 Tire FlipsTime: 00:12 … Ok, that’s a lie. We have no idea … the damn stop watch stopped at 12 seconds :). I think it was between 20 and 25 minutes.
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Charlotte Checkers Shootout Workout
“Charlotte Checkers Shootout”
1min row(for calories)
1min push press 75/55
Rest 30sec
1min slamballs 30/20
1min KBS 1p
Rest 30sec
3 rounds
Score is total reps(and calories)
240ish (messed up count)
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1min amrap of strict pull ups then 4 min amrap of 30 KB swing 15 burpee Workout
1min amrap of strict pull ups
then
4 min amrap of
30 KB swing
15 burpee -
box step up @60cm Workout
apuliikkeeksi. 3x5+5 tanko niskassa polvi pitkälle ja lantio-ojennus. räjähtävästi.
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Kettlebell snatch and pull-ups Workout
30-20-10 reps for time of:
- 1-1/2 pood Kettlebell snatch
- Pull-ups -
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