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-
FRIDAY OF DEATH Workout
AFAP --> TIME CAP: 30 min
- 5 sets of: --- 5 burpee pull up + toes to bar. --- 20 overhead lunges (20/10 kgs bumper) --- 2 Muscle Ups. --- 20 air squats box jumps (24"/20"). --- 1 min handstand hold.
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TTP Engine week 6 Strength
120 min
1.Weightlifting
A. Clean and jerk – Build to a 1RM for the day
Result: 67.5 kg2.Strength
A. Back Squat – Build to an 8 RM for the day3.SPP (Conditioning)
A. “21 – 15 – 9 Complex”
For time > for time & quality:
8 deadlifts @ 70/47.5kg (155/105lbs) > 35 kg
7 cleans @ 70/47.5kg (155/105lbs) > 35 kg
6 snatches @ 70/47.5kg (155/105lbs) > 35 kg
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts
5 cleans
4 snatches
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts
3 cleans
2 snatches
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-upsTime Cap. 10 minutes (2014 Games event cap was 7 minutes) > no time cap
Result: 15.55
160/1764.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140
B. Shoulder Recovery Flow -
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Europa Team WOD 3 Practice Round Workout
21-15-9 with a 160ft run in between sets
Power snatch (135/75#)w/ Lindsey, Cates and Burke
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WOD: 3/14 Workout
4 Rounds For Time:
9 Burpees (to plate)
12 Overhead Walking Lunges (45/25)
15 Kettlebell Swings (1.5/1)
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