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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Two WODs One Day Workout
10 thrusters (95/65)
15 kettlebell swings (1.5/1.0)
run 250m3+10RX
AMRAP 12
rest 5 minutes
10 SDHP (95/65)
15 goblet squats (1.5/1.0)
run 250mAMRAP 8
2+17
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10.06.11 WOD Workout
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Team Row Workout
In teams of 2:
1 Person Rowing 250m while the other does
300 x Air Squats
300 x SitupsSwap each 250m.
Row = 4.1km
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Team Row Workout
In teams of 2:
1 Person Rowing 250m while the other does
300 x Air Squats
300 x SitupsSwap each 250m.
Row = 4.1km
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Chest and Back Attack Workout
Weighted Pull Ups:
- 10kg x 5, 15kg x 5, 20kg x 6
Incline Dumbell Bench Press:
- 30kg x 5, 36kg x 5, 40kg x 3 (each dumbell)
Barbell Bent Over Row:
- 40kg x 5, 50kg x 5, 60kg x 10
Decline Barbell Bench Press:
- 60kg x 5, 80kg x 5, 100kg x 8 -
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10.06.11 WOD Workout
Warm-up:
5 Rounds:8 Hollow Rock
8 Prone Cobra
No Rest Then:
10 Squat Clean 135/95
50 Double Unders
10 Squat Clean
40 Double Unders
10 Squat Clean
30 Double Unders
10 Squat Clean
20 Double Unders
10 Squat Clean
10 Double Unders
DU's were my savior. My form on the squat cleans was tough to watch I'm sure. Oh well, it counts.
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AMRAP Thrusters Workout