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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Helen...ish Workout
Shoulder press:
3 @ 80% - 135lbs
3 @ 85% - 140lbs
3+ @ 90% - 155lbs3 rounds:
400m run
21 KB Swings (53/35)
12 pull-ups
8 minutes of skill/mobility work
(time each round of Helen)Press: 135(3), 140(3), 155(5)
Helen: Total time was 11:30 - 1st wave 3:30 / 2nd wave 4:22 / 3rd wave 3:55Helen has fangs, she bit me, and bit me hard. Thanks to John for the mobility WOD segment, I wouldn't have survived without foam rolling.
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Swing lunges Workout
Warm Up
400 M run 10 shoot thrus, 10 single leg deadliftsWOD
20-15-10-5
KB swings
LungesBridges/high plank/ knees to chest on floor
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Wed Workout
Mobility; YOGA
Warm Up
1 mile on bike
10 ring rows
crab walkWOD: 3x
Row 500M
10 Power cleans
10 get ups -
Wed Workout
Mobility; YOGA
Warm Up
1 mile on bike
10 ring rows
crab walkWOD: 3x
Row 500M
10 Power cleans
10 get ups -
Crossfit CLE Workout
25 dips
50 pull ups
25 KBS (30)
50 knees to elbows
25 KBS (30)
50 pull ups
25 dips -
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100 HRPUs with Mod Games WOD Workout
I had a lot planned today and tried my best to fit it all within my lunch break!
Warmup
EMOTM 10
20 Swings for KB ChallengeSkill
Practice Bar Muscle up using the Rogue RPG pullup system. I have these on a static pullup bar but this was my first time on the swinging bar. It took some time but I eventually got the timing down.WOD
A: 100 Hand release pushups for time
3:58B: 3RFT
8 Split Snatch 95lbs
7 Bar Muscle up or Pullups
220Yd sprint
this was a fun one! Split snatches felt fine through the WOD. I struggled to get 1 muscle up first round and failed on 3 attempts so I took off on my run to keep things moving. 2nd round was all pullups. 3rd round I missed my first bar muscle up attempt but completed one on my 2nd try. then finished with 5 more pullups and the run.
Time: 11:14 -
Trying to be Rich Froning Workout
3 power cleans
2 burpees
Every minute on the minute for 25 minutes. -
double unders/ power snatch/ ball slams/ pullups Workout
3rds
1min Double Unders 44, 44, 44
1min rest
1min power snatch 45lbs 13, 12, 11
1min rest
1min ball slams 20lbs 20, 20, 18
1min rest
1min pullups 15, 15, 15