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-
Heavy DB Bench Workout
Tabata double unders
Then:
DB bench press x 5 @90lb.
7 @80lb.
9 @70lb
11@60lb.
13@50lb.
3 rounds not for timeCore work
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10-11-2011 EMOM Workout
Warm Up:
2x
50 Jump ropes
15 Sit Ups
10 Push Ups
5 Knees to ElbowsMobility:
ShouldersMetCon:
Every Minute on the Minute (EMOM)
2 Push Press 75 LBS
3 Squats 75 LBS
4 Power Cleans 75 LBS -
CFFB 10.07.11 Workout
Complete 3 rounds:
Max reps strict pull ups w/ 50 lbs
Max rep push ups14, 58-12, 45-10,35 (pretty rapid decent...yikes)
*rest 60 seconds between pull ups and push ups
There were supposed to be some power cleans with this, but my back was pretty sore. I also just did strict-no 50# weight.
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10.10.11 WOD Workout
Shoulder Press 5.5.3.3.1.1
5 min Rest then:
21.15.9
Shoulder Press @ 60% of 1 RM
Slamball
Burpee
145 went up fairly easily on my presses. I tried 155 and missed badly, so I called it quits for the 1RM. I felt great during the rest of the WOD. I used 85lbs. on the bar and a 30lb. slam ball. I did the first round completely unbroken. The second set of presses was much tougher. I was fairly happy with my performance overall.
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10.10.11 WOD Workout
Shoulder Press 5.5.3.3.1.1
5 min Rest then:
21.15.9
Shoulder Press @ 60% of 1 RM
Slamball
Burpee
140 for the 1RM
95 for the WOD. 30lb Slamball
Not as easy as I thought.
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Bit of a Slog Workout
In teams of two, only one person working at a time (including only one running at a time), share work equally:
800m run (18km/hr)
100 x 20kg plate lunges
100 x 24" Box Jumps (side to side)
100 x sit-ups
reapeat run then 80reps of each, run then 60 reps of each, run then 40 reps of each, run then 20 reps of each.Matty O & Bretto - 39:23 (11-10-2011)
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10.10.11 WOD Workout
Found 1RM of Shoulder Press - 115 lbs
5 min Rest then:
21.15.9
Shoulder Press @ 60% of 1 RM - 65 lbs
Slamball - 20 lbs
Burpee
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10.10.11 WOD Workout
Shoulder Press 5.5(at 70%) 3.3 (at 80%) 1.1 (at 90%) opt 1 RM
5 min Rest then:
21.15.9
Shoulder Press @ 60% of 1 RM (95#)
Slamball @ 30#
Burpee
New one rep max standing Shoulder Press - 155 LBS! Beat my last PR by 15 lbs. WOOT!
This one would technically be RX+ since I used the 30# slam ball
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150320 ATP Sannan kanssa Workout
EMOM x 30
1) Ergo - koko minuutti
2) a- 5 power clean
b- Dball carry 20m
3) rest
