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-
Monday Morning Sweat Workout
Strength
Back squat 5 x 5 rep @85% (went to 100kg)WOD
3 rounds for time:
400m
10 squat clean thruster @ 17.5kg dumbell -
Half Clovis Workout
5 Miles
75 Burpee Pull-ups (I later realized I only did 50)I started out doing the Mini Clovis (3 miles 30 Burpee Pull-Ups) so when I decided to keep going I forgot to adjust my Burpee Pull-ups
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Sandbags Workout
15-20 Minutes Muscle Up Transition Practice
Every minute on the minute
7 Minutes
3 Muscle Up Transitions (keep quality good)
Wod
5 Rounds 1 Min On, 1 Min Off
Max Sandbag to Shoulder (Men/4 sleeves, Women/3 sleeves) -
Snatch + hang snatch + ohs complex Workout
Rm1. Snatch + hang snatch + ohs complex. European masters throwdown wod3
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3x5 Back Squats and "Randy" Workout
3x5 Back Squats
115-125-135lbs**This is a PR for 5RM (Friday I'll go to 140, as 135 felt really good).
"Randy"
75 Reps of 75lb** Power Snatch**I used 65lbs, because we only have 1 set of 5lb plates (secretly, I'm glad...); it felt light at the beginning and progressively got "heavier"...75 reps of anything is just not very fun.
BW: 130lbs
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Burbees, power cleans and GHDs Workout
3 rounds for time
- 10 Burbees
- 10 Power cleans 60kg
- 10 GHD Situps
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tabata 4x8 Workout
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2 7 mins AMRAP 3-6-9-12-15 Workout
First 7 mins
3-6-9-12-15
Power cleans 95#
T2B
2mins rest
3-6-9-12-15
Hang squat cleans 95#
Bar over burpees -
Hermia Chipper Workout
For time
- 1km run on Woodway
- 5 x 100 feet on Mapro Rope Machine
- 10 x 20kg dumbbell thruster
- 500m run on treadmill -