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-
Vegas :p Workout
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On Tuesdays we die before 8am Workout
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10x 10m run from laying position Workout
5x 10m laying on your stomach, facing wall
1min rest5x 10m laying on your stomach, facing front
As fast as possible!
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2 couplets of: Snatch Balance x 5 & 10 Chest to Bar pullups followed with couplet of: OHS x 5 and 10 Toes to Bar followed with quick burner of DUs Strength
Start off with couplet of:
5 rounds of:
Snatch Balance 95 lbs x 5
Chest to Bar pullups x 10
5 rounds of:
OHS x 5
Toes to Bar x 10followed up with quick burner for about 150 - 200 DUs.
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Sealfit 13 Mar WOD Workout
Baseline: Pre-SOP and box breathing,then ROM Drills.
20 minutes of grinder PT: 30 Push-ups, 30 Air squats, 30 sit-ups, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups
, 30 Lunges, 30 Hello dollies, 10 Burpees, 10 Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)8 pull-ups
Endurance: LSD
Alternate WOD: Complete the following for time…
Run 800m
10 rounds: 10x burpee, 10x 4-count mountain climbers, 10x 4-count flutter kicks
Run 800mDurability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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CFP Workout
WARM-UP
500m row, dynamic flow, clean&thruster practice with 15#STRENGTH
EMOTM:
4 mins- 2 Clean High Pulls, 2 Cleans @ 65% 1RM, 55#
Rest 2 mins.
EMOTM:
4 mins: 2 Clean High Pulls, 2 Cleans @ 75% 1RM, 65#I like these. They felt good today.
WOD
12 min AMRAP:
400m Run
20 Thrusters (Rx: 75/55, Comp: 95/75), 45#
20 Sit Ups
FINISH : 2 rounds + 400m + 14 thrustersI was going to go with 55# which was doable but slow. I went with what I thought my 50% & for speed. Felt like my running is coming back, at least I out ran all the ladies.