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-
03-14-2011 CFSC Monday WOD Workout
For time;
1 Clean & Jerk 135/95Rx
1 round of “Cindy” (5 pull-ups, 10 push-ups, 15 squats)
2 C&J
1 round of “Cindy”
3 C&J
1 round of “Cindy”
Continue until you have completed 10 rounds of “Cindy”
Done @ 75lbs and that was plenty heavy... I felt like my form started to go downhill in the last few rounds. That, and I couldn't breathe today. At all. Freakin allergies!
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40min sweatfest Workout
40min EMOM
1) C2 bike/ row/ ski
2) 5 power clean
3) 5-10 american kbs + 5-10 boxjump
4) restNot an allout effort, RPE 3-4
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L-pull-ups and pistols Workout
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3-14-11 WOD - C&J 1.2.3.4.5.6.7.8.9.10 with a Round of Cindy in between each set Workout
For time;
1 Clean & Jerk 135/95
1 round of “Cindy” (5 pull-ups, 10 push-ups, 15 squats)
2 C&J
1 round of “Cindy”
3 C&J
1 round of “Cindy”
Continue until you have completed 10 rounds of “Cindy”
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3-14-11 WOD - C&J 1.2.3.4.5.6.7.8.9.10 with a Round of Cindy in between each set Workout
For time;
1 Clean & Jerk 135 lbs
1 round of “Cindy” (5 pull-ups, 10 push-ups, 15 squats)
2 C&J
1 round of “Cindy”
3 C&J
1 round of “Cindy”
4 C&J
1 round of “Cindy”
5 C&J
1 round of “Cindy”
6 C&J
1 round of “Cindy”
7 C&J
1 round of “Cindy”
8 C&J
1 round of “Cindy”
9 C&J
1 round of “Cindy”
10 C&J
1 round of “Cindy”this wod kicked my ass
~the end -
Clean & Jerk/Lateral Jumps/Ball Slams Workout
Warmup
8-6-4-2
KB Swings 1.5pood
Jump lunges
squatsSkill
2x 3+1 clean and jerks (3 cleans then 1 jerk = 1 round) add weight
2x 1+3 Clean and jerksWOD
4 Min AMRAP
6 clean and jerks @ 115
9 lateral bar jumps at 20in high
12 med ball slams
rest 2 mins
repeat 2x more times for 3 total rounds. pick up where you left off from previous round.
so if you end with 3 full rounds and 3 C&Js then you start round 2 with 3 c&j then keep rolling thru your other movements.
its a good one.Score: 9 rounds 2 Clean & Jerks
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Hang Power Clean / Wall Balls / DUs Workout
Five Rounds for time
7 Hang Power Clean 50kg/35kg
14 Wall Balls 10kg / 8kg
21 Double Unders (DUs) -
Aerobic capacity + Jacked gymnastics Workout
Aamu: 70 min
Warm up from TTP Engine
A. Run or run/walk (45”/15”) for 8 minutes.
B. 5 minutes of active mobility
C. Preparatory Running Drills
C1. 2 x 20m of high knees.
C2. 2 x 20m of butt kicks.
C3. 2 x 20m of skipping.
C4. 2 x 20m of high skipping (big extension!).Main set: Lactate threshold
A. 3 x 4 x 400 m run w/50 sec rest between reps & 4 min rest between sets. Goal pacing: 27 - 26 s/100 m
Times: 1.47, 1.46, 1.47, 1.47, 1.45, 1.43,1.43, 1.44, 1.43, 1.41, 1.40, 1.39
164/186
Cool down: 10 min walkingIlta: 60 min
Jacked gymnastics workout
1.Skill Circuit
A: Wall Facing Handstand Shoulder Shrugs (5 x 10-20 reps)
A: Ring Swings (5 x 5)
A: Ring Swings + Hips to Rings (5 x (1+1+1+1))
A: Ring Muscle-up Pull & Transition Drill (5 x (3+3))2.Handstand Skill & Endurance
Back to Wall Handstand Back Steps to Bumper Plates (5 minute AMRAP)
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Scaling Option 3: Front support walks, 3 sets of 60 s continuous work3.For quality:
3 x 20 sec hollow hold