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-
KB Fight Workout
Three Rounds of:
KB Squat Clean 24kg
Deadlift (75/45#)
Box Jump (24/20")
Push Press (75/55#)
1 minute per station
Clock does not stop between exercises
5 minute rounds with 1 minute rest between rounds -
"Helen" Workout
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Cindy Workout
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats -
Rx - 1/2 Jack Workout
Pre-WOD: Review the Jerk- 15mins (35-65-75-85)
Every min on the min for 8 mins.
4 Jerks @ 60% of 1rm (65#)Then,
1/2 “Jack”
10mins AMRAP
10 Push press 115/75
10 KBS 1.5p/1p
10 Box jumps 24/204 +19
Happy to Rx this one. Did the first rounds of push presses unbroken, 4/4/2 the last 2 rounds. -
Tuesday WOD Workout
4 Rounds
-50 Double Unders
-20 Wall Balls
-20 Kettle BellsNotes: Did 50 SU, 10# wall ball, 35# KB
Did not get to time myself -
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12 minutes OTM push press and lunges Workout
10 Push Press on odd minutes @ 135
10 lunges on even minutes @ 135 -
Power cleans, push jerks, back squats Workout
A. Power clean and push jerk 3-3-3-3-3
-Worked up to 95#. Felt awkward but fast elbows helpedB. Back Squat 3-3-3-3-3
-Worked up to 175# -
Chipper Workout
CHIPPER
For time:
30 Handstand push-ups -Off a box
40 Pull-ups #Green and blue bands
50 Kettlebell swings, 24/16 kg Did it 20#
60 Sit-ups
70 BurpeesFelt slow on this. didn't have my wind under me
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Squat Complex and Double unders Workout
A. Perform three heavy rounds of the complex 4 front squats + 8 back squats (Take the bar out of the rack, re-rack between front and back squats with as little rest as possible)
Did this at 115#B. With a partner complete: 500 double unders
Screwed these up but we came in around 9:00