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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Weekend recovery Workout
Skill
Split jerk 6x2 started w bar went to 135
Finisher
12 min amrap of:
10 burpee box jump
7 push press(65/95)
5 overhead lunges (each side.. 25/45) -
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Saturday Team Workout
I normally don't post the saturday wods but this one was fun and super proud of our team 6AMers Jason & Eddie; we won :-D
18 Min AMRAP
3 person team - rowing paces the workout. When the person rowing reaches 300m; rotate stations in order and pick up where your team mate left off.1 person row 300m
1 person completes AMRAP 10 Slam Ball 10 Abmats
1 person completed AMRAP 10KB 10SDHP w KB20 rnds + 3 abmats!
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14 min AMRAP x 2 Workout
14 min AMRAP
10 Calorie Row
5 Overhead squats 40/25
Increase the OHS by one rep each round2 min rest
14 min AMRAP
200m run
5 clusters (40/25)
Increase the clusters by one rep each roundNotes: a cluster is a full squat clean into a push press. The barbell starts on the ground for each rep - one then performs a squat clean into a push press. This is very similar to a thruster. The only difference in a cluster is the barbell returns to the ground each time. In a thruster the barbell does not need to touch the ground.
Score is the number of OHS and Clusters
Some Possible scales/adaptions/substitutes
Row: run; bike; walk; 20 mountain climbers
Overhead squat: reduce weight, (squat with stick/band), air squats; front squat; goblet squat
Run: row; bike; walk; 40 mountain climbers
Cluster: perform the movement from the hang vs. floor; thruster; goblet squat; push press; jump squat; wall ball shots