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-
Halting snatch deadlift + power snatch + snatch balance x5 Strength
Halting snatch deadlift + power snatch + snatch balance 1-1-1-1-1 reps.
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2 Mile Sprint Ladder Workout
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Hand stand holds and wallballs (main site Sunday 190303) Workout
On a 9-minute clock, 3 rounds for max reps of
- 1-minute handstand hold
- 2 minutes of wall-ball shots
In round 1, subtract 5 reps each time you fall from the handstand. In round 2, subtract 10 reps. In round 3, subtract 15 reps. Feet must be off the floor by 000, 300 and 600 or start over. If a fall keeps your feet off the ground for more than 5 seconds, start over.
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WOD 121230 Workout
2x
30 Overhead Squats (18 kg)
20 Handstand/leg raised Pushups3x 1 minute plank
30 x Rolling neck bridge front
30 x Rolling neck bridge back
1 minute Wrestler's Bridge stand -
X Fit #1 Workout
Three rounds for time of:
15 Deadlift ( 225, 135)
15 Handstand push-ups
15 Pull-ups
15 Thruster (95, 65) -
The Wiki Workout
1000m Bike
10 Burpies
10 KB Clean and Press (16kg) - 10reps each side800m Bike
12 Burpies
12 KB C&P600m Bike
15 Burpies
15 KB C&P500m Bike
18 Burpies
18 KB C&P400m Bike
20 Burpies
20 KB C&P300m Bike
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This WOD Sucks Workout
Ladies WOD
Strength: <a href='/journal/movements/26'>Back Squat</a> 5-5-5 THEN 3 Rounds for Time 24 Plate Squats (hold plate against chest) 12 <a href='/journal/movements/1689'>Burpees</a> 24 <a href='/journal/movements/538'>Sit ups</a>Men's WOD
3 Rounds for Time 12 OHS (115#) 12 Burpee Pull ups THEN 250 <a href='/journal/movements/1069'>DU</a>'s for Time -
KB shoulder press Tabata Workout
Shoulder presses with single kettlebell as Tabata, alternating hands (20s right hand, 10s rest, 20s left hand, etc.)
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Med ball cleans, rope climbs 121213 Workout
For time:
50 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 5 ascents
40 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 4 ascents
30 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 3 ascents
20 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 2 ascents
10 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 1 ascent