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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Upside Down Workout
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Outlaw 121016 Workout
BB Gymnastics:
2 x 2 @ 195
2 x 2 @ 225
2 x 1 @ 245
2 x 1 @ 265 (failed jerk on both)
4 x 1 @ 2252a) 3 x 5 Pendlay Row (185)
2b) 3 x 5 Jumping Good mornings (135)Conditioning:
1:1 work to rest ratio after each round5 rounds
5 Strict HSPU
10 C2B Pull ups
15 OH kb swingsSplits:
1) 1:13
2) 1:10
3) 1:14
4) 1:24
5) 1:30 -
Ground To Overhead & Burpees Workout
Warmup
3 rounds:
* samson stretch
* 10 GHD
* 15 push ups
* 7 dips
* 10 pull ups (only one round)
* back squat - 225x5, 315x2 (too sore, so I stopped)
* power clean - 95x10, 135x10
* power clean & push press - 135x3WOD
5 rounds:
* 5x Ground-to-overhead (185#) <-- scaled to 135#
* 10x Burpee -
KB Snatch - Wall Walk Workout
Strength
Standing Press @ 20X0; 3-2-1-3-2-1; One set every 90 sec (135)
WOD
3 rounds:
KB Snatch (53/35#) x 10 / arm
Wall Walk x 5
Cool-downAccumulate 2 mins in an L-sit on parallettes or rings.
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Front Squat Workout
Strength/Skill
Front Squat
3x3x2x2x2
If you haven't found your 1RM in the past 6 weeks, FIND IT TODAY (120lb)Then: Front Squat 75% of your 1RM 2 reps every 30 seconds for 5 minutes (85lb)
WOD
400 M Row
Then 4rds of:
7 Front Squats (75lb)
10 Burpee Box Jumps
15 Sit Ups
10 Push Ups
400 M Row -
Wall Walks Workout
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GHD Workout
Strength/Skill
TGU
10 minutes, switch hands as needed, slow, take 30 seconds each repWOD
40 KB Swings (1.5/1 Pood)40 Russian Twist
15 GHD Sit Ups
15 GHD Back Extensions
4 Mins on Airdyne at level 4 +
1000 M Row -
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10-17-2012 Workout
CFG 2012 Masters Chipper WOD
10 DL
20 Pull ups
30 Box Jumps
40 KB Swings
50 DU
40 KB Swings
30 Box Jumps
20 Pull ups
10 DL
Deadlift Loads:
Men 45-49 - 275 pounds
Men 50-54 - 255 pounds
Men 55-59 - 245 pounds
Men 60+ - 225 pounds
Women 45-49 - 195 pounds
Women 50-54 - 175 pounds
Women 55-59 - 155 pounds
Women 60+ - 135 pounds
Box Heights:Men 45-54 - 24 inch
Men 55+ - 20 inch step up
Women 45-54 - 20 inch
Women 55+ - 20 inch step up
Kettlebell Loads:Men 45-54 - 53 pounds
Men 55+ - 44 pounds
Women 45-54 - 35 pounds
Women 55+ - 26 pounds
Time Cap: 17 Minutes