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-
Conquer Workout
Strength: 5X3 Power cleans
MetCon:
3RFT:
-400 Meter Run
-12 Deadlift (135)
-21 Box Jump (20") -
Deadlift/Pullup/Run/KBS Workout
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05/31/12 WOD Workout
For Time:
800m Run
Hang Clean x 30 (135/95) challenge – try Kettle Bells(72′s/53′s/45′s/35′s/25′s)
Shoulder to Overhead x 30 (135/95) challenge – try Kettle Bells(72′s/53′s/45′s/35′s/25′s)
Toes to Bar x 30
Double Unders x 30
800m Run -
Split Jerk /Box Jump / Jump Rope Workout
4 Rounds of:
Split Jerk x 3 (45lbs)
Box Jumps x 13 (green box)
Over Unders x 63 (did regular x 126)Warmup:
800m Run
KB Swings x 20
Push Ups x 20
Squats x 20751 Cals
HR MAX 174
HR AVG 123
16:16 in the zone -
Push Press/Ring Dips Workout
Strength:
Shoulder Press 5@65% (120#), 5@75%(140#), 5@85%(160#)
WOD:
12 min AMRAP
7 Push Press 115#
5 Ring Dips6rds +7PP
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PURE WOD 5.30.12 Workout
Double Under practice (crappy results lol)
Strength WOD
3RM - Push Press165 (3 rep PR)
WOD
5 Rounds for Time
-20 Pullups
-30 Pushups
-40 Situps
-50 Squats
(Rest 3:00 in between rounds, this counts towards the time) -
Conquer Workout
Strength: 5X3 Power Clean (75-85-95-105-105)
MetCon:
3RFT:
-400 Meter Run
-12 Deadlift (135)
-21 Box Jump -
Endurance WOD Workout
1000m row
800m run
25 burpee pullups
50 KBS 1.5/1p
60m Overhead walking lunges with slamball 20/30lbs
75 double unders
800m run
1000m row -
5-4-3-2-1 Workout
5 mins - row for calories
4 mins - box jumps - 24"
3 mins - rope climbs
2 mins - wall balls - 20lbs
1 mins - wall climbs68 - 45 - 3 - 25 - 1
Notes: Was going pretty well until the wall climbs. While pushing up on the first rep I felt some kind of a pinch down the right side of my back. Hopefully it isn't anything major.