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-
11.1 Open WOD + 500m Row Workout
10 min AMRAP:
30 Double Unders
15 Ground to Overhead 75 lbsfollowed by 3 min rest then
500m Row for timeDid 3.5 rounds, I almost got in ONE snatch before time but didn't make it. ARGH!
500m Row was 1:48.3
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New schedule day 3.2 Workout
6 minutes Airdyne cycling (warmup)
5x5 low rack pull, 40kg
5x5 bench press, 30kg3x
10x Incline DB press (6kg DBs)
10x Barbell row (30kg)
10x Swiss ball roll out3x
10x Iso hold pulldown (26kg)
10x each arm, alternated DB Military press (4kg DBs)
21' leg raises (7x high, 7x low, 7x full leg raise)3x
10x each leg, Barbell split squat (10kg)
10x Seated row (26kg)
30 seconds plank, hands walked out in front of my shoulders -
Baseline Workout
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7-10-15 Sprints (60s) Workout
60m sprints - rolling - 8x60m - 8.09, 7.87, 7.85, 7.90, 8.00, 7.97, 7.93, 8.08
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Wall-balls and Burpees Workout
10 rounds of:
In 1 minute: 10 Wall-ball shots, 20-lb. ball
In 1 minute: 10 Burpees -
Team Day Workout
WOD
4rds of this for time:50-40-30-20-10 Calories, split the rowing 50/50--
"Off" person will complete 10 Toes to Bar on the 50-40-30 &
5 Toes to Bar on the 20 & 10's -
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squat pull-up ladder Workout
For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups135 lbs <- should have gone heavier