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-
Heavy Push Press & Dead Lift Workout
Pre-WOD: For Time
30,20,10 Double Under & Sit Up (2:48)WOD:
5 Rounds:
5 Push Press (135)
5 Dead Lift (205)Post WOD:
Weighted Planks
25 lbs for the first minute and 45lbs for the second minute - I was happy to finish the second round.... -
CFE Sprints-Short Rest Workout
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Heavy 5's Workout
For time:
5 rounds
5 push press (no idea on Rx)5 deadlift (no idea on Rx)
I used 65# on the push press and 115# on the deadlift. I'm pretty happy with those weights because they were both challenging but not impossible. My shoulders are DEAD from this week now! Did this in 6:00 flat.
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Technologik Workout
Snatch Pull to Explode + Snatch:
4x2 + 1 snatch (95#)Snatch Push Press Behind Neck:
5x4 (115#)Back Squat (Work up to 5 rep max):
5x5 (Reached 205#, had a little more left but had to get to work) -
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Black and Blue Workout
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
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Oly Class - Snatch Workout
Snatch - 4 sets of 3 reps at 75% of 1RM
Snatch first pull - 4 sets of 3 reps at 100% of 1RMFS/BS 3/6 - 90% of 1RM
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