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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NF 24 july 2011 WOD Workout
3 rounds for time:
20 x KB Swings (Pick a weight that you can handle)
Hillrun 200 mPost time and weight // Coach
53 lbs - 24 kg KB
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T2Bs and S2OHs with DU buy out Workout
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Monroe Park Workout
In 12 minutes:
10 Rounds of
10 Unbroken Thrusters (95#/65#)Broken rounds don’t count. If you drop the bar before 10 reps are completed successfully, restart that round. At the end of 12 minutes your score is the amount of completed rounds.
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Football Field Ladders Workout
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EMOM 14 Squat Snatch Complex Strength
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (72-75-78%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (82-84-86%)
Minutes 12-13-14: 1 Squat Snatch (82-84-86%) -
One hundred! Workout
Warm up 500m row
In teams of 2 share the work as even as possible.
100 x pull ups
100 x bench press - 40kg
100 x decline sit-up
100 x back squat - 40kg
100 x dips
100 x hamstring curls - 10kg
100 x floor sweepers - 20kg
100 x barbell ground to over head - 40kg
100 x kb swings - 20kg
100 x box jumps 30"
100 x plate sit-ups - 20kgFinish with 3 x 250m 17km/h runs. Jog at 12km/h while partner is running.