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-
Hang Under Workout
Pre-WOD:
-5X3 Push PressWOD - 7 minute AMRAP:
-5 Hang Power Cleans (#185/115)
-30 Double Unders (modified: 3 burpees & 30 singles)Post:
-(3 x max) Pull Ups
-50 GHD Sit Ups or 100 Abmat Sit Ups -
Henkeli 230819 Workout
Happohyökkäys
3rds ft:
8/10 kcal assault bike
8 bar over burbee (facing)this is all out exercise
be furious with the bike! -
WOD 04-11-2013 Workout
AMRAP in 15′ of
1 Rope Climb
10 Push Ups (hand release)
15 Box Jumps @ 24 inchResult: 7 rounds + 1RC
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Upperbody total work Strength
3 rounds
Single arm press *15
Kb row *15
Db bench * 15
Db fly *15
French press *10
Reverse fly *10 -
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Hops Workout
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Outlaw 130121 Workout
For Thursday:
BB Gymnastics1) Snatch:
5X1 @ 80%, (155) Made all 5
5X1 @ 90%, (170) 3/5
8X1 @ 75% (145) 8/8
– rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat2) Clean & Jerk:
5X1 @ 80%, (235) 5/5
5X1 @ 90%, (265) 3/5
8X1 @ 75% (225) 7/8 (Power clean + push jerk alt with full squat and split jerk)
– rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full SquatConditioning
Tonight.... -
Death By Thrusters Workout
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Snarf Workout
Pre-WOD
5X5 Dead LiftWOD - As heavy as possible, as quickly as possible:
-1 Snatch, 10 Hand Stand Push Ups
-1 Snatch, 9 Hand Stand Push Ups
-1 Snatch, 8 Hand Stand Push Ups
-1 Snatch, 7 Hand Stand Push Ups
-1 Snatch, 6 Hand Stand Push Ups
-1 Snatch, 5 Hand Stand Push Ups
-1 Snatch, 4 Hand Stand Push Ups
-1 Snatch, 3 Hand Stand Push Ups
-1 Snatch, 2 Hand Stand Push Ups
-1 Snatch, 1 Hand Stand Push Up