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-
Fury Workout
Pre-Wod:
Front Squat: 5 (1 second at the bottom); 4 (2); 3 (3); 2(4); 1 (5): 135 lbsFor Reps:
-5 minutes: Run 800 meters then with remaining time- AMRAP of 5 KB Swings, 5 Goblet Squats-2 minute break
-4 minutes: Run 600 meters then with remaining time-AMRAP of 5 KB Swings, 5 Goblet Squats
-2 minute break
-3 minutes: Run 400 meters then with remaining time-AMRAP of 5 KB Swings, 5 Goblet Squats
-
Tabata Something Else Workout
-
-
Burpees & Plank Hold Workout
Clean & Jerk 2-2-2-2-2 (50#, 60#, 70#, 75#, 80#)
WOD:
EMOTM 14min :
Odd: 10 Burpees,
Even: 30sec Plank Hold -
Athens Throwdown Wod 1 Workout
140 min
1.Warm up & prep. for ATQ Wod 1
A. Mobility & breathing
B. Ergs for 3+2+2+1 min
C. Squat warm up w/ band & KB
D. Movement prep: knee raises, front squat, push press
E. 2 sets of: 6 + 6 + 6 PP, FS, KR2.ATQ Wod 1
A. 5 RFT:
12 STOH 25 kg
12 FS
12 hanging knee raises
Time: 5.453.Cool down
A. 30 min easy AB4.Accessory
A. 3 sets:
5 + 5 TGU @ 8 kg KB, slow tempoB. 3 sets:
10 curl up w/5 sec. pause
35 s. side plank hold
20 bird dogC. 3 sets:
8/s. bicep curl @ 25 lbs -
Hopper Workout
Pre-Wod:
-5 X 2 Back Squats (135, 145, 155, 165, 185)15 minute "Hopper" (Various WOD's pulled out of a "hopper" every minute) (#135,95)
For Example:
Minute 1: 15 Burpee
Minute 2: 8 Roll Outs
Minute 3: 10 Thruster
Minute 4: 12 Dead Lift, 9 Hang Clean, 6 Push Press
Minute 5: 20 Sit Ups
Minute 6: 15 Burpee
Minute 7: 20 Sit Up, 20 Push Ups
Minute 8: Dead Lift, 20 Push Up
etc -
-
Varsity or JV Workout
-
Barbara Workout
-
Cycling lots Workout
1x40km cycle (approx)
Day of work plus game of forball at lunch
1x25km cycle (approx)