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-
CF LPR 141216 WOD Workout
For time:
* 30 WB
* 10 swing (32/24kg)
* 25 WB
* 10 swing
* 20 WB
* 10 swing -
Ninjat 14-16v WOD Workout
27-21-15-9
*cal row
*thrusters (20-30kg)Work on 2 + 2min intervals until the work is done
TC 24 min (Max six intervals)
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12-29-14 Front Squats, Hng Clns, DUBs, Row Workout
Front Squats - 3x185, 3x215, 3x245, 3x275, 3x295
4 Rnds - 500m Row, 30 Dubs, 5 Hng Clns (165lbs) -
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Deadlift 1RM; 10-5-3-1 minutes - max reps of HSPU, squats, push-ups and pull-ups Workout
Find your 1 rep max on deadlift
Metcon:
10 minutes - as many reps as possible of HSPU
5 minutes - AMRAP of air squats
3 minutes - AMRAP of push-ups
1 minute - AMRAP of pull-upsMax DL: 345 lbs.
Metcon:
25 HSPU (2 ab mats under my head)
137 air squats
61 push-ups
24 pull-ups -
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Box Jump Annie Workout
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Squat 1RM; Tabata Back Squats/Box Jumps Workout
20 minutes to reach 1RM on back squat
Then, using ~50% of 1RM, do Tabata back squats and box jumps, alternating. Meaning, do 20s of squats, rest 10s, 20s of box jumps, rest 10s... so you wind up with 4 rounds of each movement.
1RM = 315 lbs. Back Squat
Tabata:
squat(155 lbs.)/box jumps
Low round was 6/8 -