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-
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ROKFit WOD 3 The Chipper Workout
WOD
1000m Row damper at 4.
100 Double Unders
70 Squats
50 Toes to Bar
30 SDHP 2 pood KB
20 KB Swings 2 pood
10 Squat Clean Thrusters 155lbstough chipper - T2B were rough. DUs felt better this time. Jacked my hand up on a missed squat clean on rep 5 of 10 and sat out for a couple minutes debating whether I should push it to finish or not injure the hand anymore. finished the set of 10 and have iced my hand since.
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Chelsea Workout
Every minute on the minute for 30 minutes, complete the following:
5 pullups (w/ Band)
10 pushups (Modified)
15 squatsThe faster you complete, the more rest you get. E.g., You complete 5/10/15 in 0:25, you get 35 seconds to rest before next round kicks off.
10 minute cool down, then run to the lantern and back!
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Deadlift/Pull-Up/Squat Workout
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2-6-12 Diane and then some Workout
WOD: Diane
21-15-9 for time Time: 7:40
Dead Lift - 225lbs
HSPUsStrength Progressions:
Hang Cleans - 1x5x185, 1x4x205, 1x3x220, 1x1x230, 1x3x205
Push Presses - 1x3x185, 1x3x205, 1x1x225
Dead Lifts - 1x5x405, 1x6x405 -