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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Squat a lot Workout
Reverse squat ladder
Start with a women's bar 15kg and do 20 reps for each completed set add 7kg and do 1 rep less. Second set do 19 reps with 22kg.
Keep going until failure
- 20 @ 15kg
- 19 @ 22kg
- 18 @ 29kg
- 3 @ 134kg
- 2 @ 141kg
- 1 @ 148kg
- 1 @ 155kg
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Mix up of: Shoulder Press, PP, PJ with bar, Roll outs on wheel front and sides x 10, Work on triple unders, weighted Pistols holding KBs and dumbells Workout
Fun to mix things up this morning. I was really sore and tired. I was feeling it in my legs from yesterday's Open 15.3 WOD.
I decided to mix things up and to work on a few things I never work on such as triple unders and weighted pistols.
I did 3 reps of each: press, push press, push jerk (bar,75,95,105,115)
Roll out on wheel x 10 (3 front, 3 right side, 3 left side, 1 front) - super big ROM is important and to stay tight at entire ROM
Work on Triple Unders. I got a few but need to keep at it. I also need to work on handstand walking as well.
I tried to work on Pistols and weighted pistols. I used: 10 kb,15 kb, 20 db, 25 kbGood workout over all.
Stretched for a few after the workout. -
Modified Open 15.5. Workout
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Rowing intervals + gymnastics + strength Strength
AM: 50 min
Warm up for 15 min1.Rowing intervals
14x1 min/45 s. @ 2:02-1:56/500 m pace
Times: 2.01.9, 2.01.9, 2.00.9, 2.00.9, 2.00, 2.00, 1.59, 1.58.5, 1.57.6, 1.57.6, 1.56.2, 1.55.3, 1.53.6, 1.50.7
HR 164/184Cool down for 10 min
PM: 160 min
Warm up + COS 25 min1.BCTB
- Bfly x25
- Box 2x8
- BCTB 10x1
- BCTB+bfly 10x1+1
- KS+BCTB 3x42.Strict HSPU strength
A. Strict HSPU 3 x Max effort
- Abmat + 5 kg plate under it
- 3 3 2B. Box pike HSPU 5 x Max effort
- 20" 8 5 6
- 24" 5 5C. DB Z-press 3x8-10
- 3x10x25 lbs3.Back squat
A. 8 RMB. 3x8 @ 90% of max
4.Accessory
A. Reverse hyper 3x20
- 30 20 20 kgB. 3 sets:
5+5 90-90 Hip rotations
10+10 Banded monster walk
5+5 World's greatest stretch -
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Hang Clean 1 rep max (1RM) Strength
Find your best Hang Clean for the day.
Record load, style (power, split, squat), and other details.
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Clean complex Workout
10 rounds, 3min rest between
1 power clean
1 hang power clean
1 hang squat clean -
Snatch technique practice + Annie post WOD Workout
Snatch technique workout.
Work on sets of around 5 reps.
Pull to high hang, then dip below knees to get used to clearing the knees and staying over the bar.
Pull right into a full squat snatch each rep.
Focus on hitting hips, opening up and really exploding with hips and keeping the bar close to the body with high elbows. Do NOT pull with arm. Pull myself under the bar and into the squat bottom position.