Just what the doctor Rx'd Workouts
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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-
Thrus 120412 - make up of 120409 WOD Workout
5X2 Tempo High-Bar Back Squat @ 80% (of HBBS 1RM) – rest 60-90 seconds
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
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10 minute AMRAP of:
7 STRICT Pullups
7 Shoulder Press 95/65#
*Rest 5 minutes.
5 minute AMRAP of TGUs 24/16kg.Modified as follows:
Used PVC on the Tempo High-Bar Back Squat because I've never set a 1RM
Used green band on pull-ups
Used dumbbells on shoulder press #15
Used 8kg Kettle bell on the TGUsDid 3 sets on the AMRAP + 1 pullup
Did 18 TGUs -
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WEDNESDAY F.O.D 20120411 Workout
On the minute every minute for 12 minutes :
3 DL 135/95# (start up weight)
3 Burpee box jump- You must go up in weight at each set.
- 100 burpee penalty for DNF.
- 20 burpee penalty if perfomed any other way but Rx.
Then. . .
6 Rounds of:
30 sec bag work
30 sec high output bag work
30 sec rest -
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4-11-12 Wendler & 3000m Row Workout
Wendler:
DL - 5x225, 3x315, 5x340, 3x395, 1x435 (did the rep but strained my lower back)
Note: couldn't do cleans or thrusters scheduled due to back strain
Time: 11:51 - was hard, but could have definitely shaved time off. I think 11:30 is possible
Elements: Kipping Pullups - did several sets between 5 and 10 reps. Have the kipping motion down, but now have to work on unbroken sets.
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Half of "The Hundreds" Workout
50 Pull Ups
50 Kettlebell Swings (35/55)
50 Double Unders
50 Overhead Squats (65/95)My coach wanted everyone NOT trying out for the team to do reps of 50 instead of 100. My OHS sucked big time due to shoulder and elbow issues. I need to stop being lazy and actually ice after WODs.
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Murph Workout
For Time
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile RunRoute used: http://www.gmap-pedometer.com?r=5403138