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-
800m run, KBS, SB, & Lunges Workout
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10x 10m run from laying position Workout
5x 10m laying on your stomach, facing wall
1min rest5x 10m laying on your stomach, facing front
As fast as possible!
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2 couplets of: Snatch Balance x 5 & 10 Chest to Bar pullups followed with couplet of: OHS x 5 and 10 Toes to Bar followed with quick burner of DUs Strength
Start off with couplet of:
5 rounds of:
Snatch Balance 95 lbs x 5
Chest to Bar pullups x 10
5 rounds of:
OHS x 5
Toes to Bar x 10followed up with quick burner for about 150 - 200 DUs.
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Power Down Workout
“Power Down” Part #1
AMRAP 5:
15/12 Calorie Row, 15 Power Snatches (95/65)
12/9 Calorie Row, 12 Power Snatches (95/65)
9/7 Calorie Row, 9 Power Snatches (95/65)
Rest 5:00
“Power Down” Part #2
AMRAP 5:
15/12 Calorie Assault Bike, 15 Power Clean and Jerks (95/65)
12/9 Calorie Assault Bike, 12 Power Clean and Jerks (95/65)
9/7 Calorie Assault Bike, 9 Power Clean and Jerks (95/65) -
Olympics & strength Strength
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Competitor 08072014 Strength
Total 90min
A. WU&Skill work
Row for 5min 20 sec slow, 20 sec fast
3 rounds: 15 amsu,20 DU, mobility
KPU practice for 15min
B. Strength
Push press, Wendler week 3
C. Metcon, for time
3 rounds
10 thruster 30kg
10 KB swing 20kg
10 burpee
1 min rest between rounds, then 3 min rest
then
1min ME DU: 62
1min rest
1min max row for calories: 18 cal
E. Post WO
1000m row
3x15 back raises