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-
-
Metabolic - Gymnastic Workout
-
-
D. Body armor Workout
3RFQ
15 pallof presses L / R
10 tempo banded seated shoulder presses 5s down
25 unbroken pushups -
deck of cards workout with pushups, situps, air squats and burpees - followed by: 10-50-8-40-6-30-4-20-2-10 Power Clean & DU Workout
I did the deck of cards workout for the first time yesterday afternoon in the garage. It was only a little uncomfortable for the situps on the raw concrete floors, but I liked it none the less. I think it would be more fun outdoors really and I have to write down what each suite means MUCH LARGER for less confusion.
Still a fun and good bodyweight workout.
I might change it up and do burpees, deadlift, power clean and front squat next time with a light weight barbell. That took me about 17:42
I then took a couple minutes and did a quick workout of DU and Power Clean (95 lbs) - next time I'll do full 10,9,8, etc, and use a bit more weight as well.
So I did a total of 95 for each movement for a total of 380 in 17:42 so about 21.5 reps per minute. and I wasted a ton of time thinking about what each card suit meant to do which exercise, but it was still fun.
Post WOD I did a different quick workout of:
10 power clean 95 lbs
50 DUs
8 PC
40 DU
6 PC
30 DU
4 PC
20 DU
2 PC
10 DU -
May 3rd 2014 Workout
Partner WOD
50 doubleunders each
50 toes to bar
50 partner pushups
50 complex (deadlift, hang squat clean, front squat)
100 ab mat situps
50 wall balls
100 double unders*did 75lb bar work
*12lb wallball
sub 30 min -
Back Squat Workout
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep -
Row & Clean Workout
- 4x 500m for time (rest twice the time of the 500m between)
- EMOM 5x Power Clean increase wait each minute
Score is the last weight to make 5 power clean
-
Met-Con 20112015 Workout
Then, depending on your weaknesses, choose ONE of the following:
5a. Met-Con
AMRAP 12 Minutes
Run 200m
30 Box Jump Overs 24/20″
30 Push Ups5b. Accessory
800m Sled Drag x 3
Rest approximately 5 Minutes
The weight should be Light-Moderate.
Should be able to accomplish the entire distance with minimal stopping. -
