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-
Split jerks Workout
All-levels WOD/Beginner WOD:
A. Split Jerk 2-2-2-2-2: 123 lbs
B. 5 rounds: 20 wall balls, 10 pull ups : mod ring rows - 6:45 -
Back squats Workout
All-levels WOD/Beginner WOD:
Back Squat 3-3-3-3-3; hold 2 seconds at the bottom. 133 lbs
Reverse lunges: 93lbs -
Strength Workout
-
-
Advanced 5x5 Workout A Workout
Squat 5x5 (190 lbs)
Bench Press 3x5 (150 lbs)
Barbell Rows 5x5 (105 lbs) -
-
light wod2 Workout
planks, then
OH squat D&B on turf (45#) then max pushups (26)
heavy sled push (6 plates) D&B then max RR's (11 strict {supine})
D&B turf burpee broad jumps, then max air squats (101) -
light wod3 Workout
work on something you're bad at: power snatch 75#
400m then max pullups (15)
400m then max KBS 55# (25)
400m then max wallball 14# (20?) -
"Karen" w/ a twist & running Workout
"Karen"
150 Wallball
EMOM 5 DL @ 225#
12min time cap
(got 140 reps)12min AMRAP
400m Run
rest 1min
(3rds) -
9-24-13 Sprint Intervals Workout
Sprint Intervals:
100yds (on grass, rolling start) - 5x100 - 13.5, 12.81, 12.78, 12.99, 12.78
40yds (on grass, rolling start) - 5x40 - 5.00, 5.00, 4.85, 4.88, 4.95