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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Muscle Ups and Squats Workout
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CFSC 21May11 - Saturday WOD Workout
Level 1 - 3 rounds
Level 2 - 2 rounds
Level 3 - 1 roundTotal distance of the entire 'course' was roughly 350 -400 meters.
Course consisted of workout points.11 pull-ups
11 abmat situps
11 box jumps
5 tire flip jumps (flip the tire, then jump in it and out the other side = 1)
22 toe touches (11 each foot)
Shuffle running (is that what it was called? running sideways like a basketball drill)
Run up to the corner, jump down 2 4ft retaining wall sections
then run up semi-steep hill
run back into parking lot
11 slam balls @ 20lbs
Over, under, over, under, over rope
11 over and backs (over and back = 1)
11 medicine ball clean @ 20lbs
50 ft overhead @45lbs walking lunge
11 burpees with a 45lb plate.All that = 1 round.
I did L1, 3 rounds, total time was 34:24
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Skills & mobility Workout
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30:60x10 Workout
30 seconds on, 60 seconds off, 10 rounds
Set treadmill at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!Did a pace of 6:49 with the treadmill set to a 12.0 incline. I appreciated every second of rest.
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