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-
Pendlay Row Workout
Strength
3×10 Pendlay Row
Wod
12 minute amrap
5 Pull ups
7 Box Jumps with Step down 24″/20″
9 Hand Release Push Ups
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"Jack" Workout
Strength
Snatch Push Press (or Jerk) + Overhead Squat: Work to a heavy single
Wod
“Jack”
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box -
AMRAP KB Snatches/TB/Goblet Sqts Workout
Skill
Gymnastics practiceWod
Amrap in 12 minutes6 kettlebell snatches (3 each side) 55/35
9 toes to bar
12 goblet squats 55/35 -
San Fran Crippler Workout
Strength
3x max reps pull upsWod
San Francisco crippler
30 back squats 225/135
Row 1000m -
AMRAP Pull-Ups/Box Jump/ HR PU Workout
Strength
3×10 Pendlay Row
Wod
12 minute amrap
5 Pull ups
7 Box Jumps with Step down 24″/20″
9 Hand Release Push Ups
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Puddles Workout
Pre-WOD:
10 minutes, 5 rounds of:
30 second handstand hold
30 second squat hold
30 second "hold the world"
30 second static hold, chin over barWOD:
10 RFT:
10 pushups
40m farmer's carry (53/35)Post-WOD:
Tabata
KB Russian Twists (did #25 - ouch!) -
isabel Workout
30 Snatches for time 135/95
7 minute cap
Rest 3 minutes
Every minute on the minute for 7 minutes
1 Clean and Jerk, As heavy as possible.
Rest 3 minutes
Every minute on the minute for 7 minutes
1 Back Squat, As heavy as possible
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2x1000m run Workout
endurance
2x1000m run (5 mns b/t sets)
4:26 - 4:55it will be a really slow recovery..