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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#capacity Workout
capacity: 150 wall ball shots for time 15/9 kg. Every 2 minutes, including 0:00, run 300m.
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Boulders for Shoulders WOD 4 Workout
Barbell Shrug:
- 60kg x 8 = 480
- 100kg x 8 = 800
- 120kg x 8 = 960
TOTAL = 2,240Dumbell Shoulder Press:
- 18kg x 8 = 288 (each arm)
- 16kg x 8 = 256
- 16kg x 8 = 256
TOTAL = 800Barbell Shoulder Press (Behind Neck):
- 25kg x 8 = 200
- 30kg x 8 = 240
- 35kg x 8 = 280
TOTAL = 720Cable Side Raise:
- 5kg x 8 = 80 (each arm)
- 5kg x 8 = 80
- 5kg x 8 = 80
TOTAL = 240GRAND TOTAL = 4,000 -
TABATA Situps Workout
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Squat Challenge, Ring Dips, Dead Lifts Workout
Squat Challenge (95#) failed at rep 17.
Then,
4 Rounds
15 Ring Dips (MOD: green band)
10 Deadlifts 275/185 (MOD 95#)
Very bummed I didn't get the last 3 reps in the Squat Challenge but still happy to turn a 5RM into a 17RM. NO strength on the DL today. Set up for 115# and couldn't get it off the ground at one point so I bailed to 95#. Not a stellar workout for me!
I don't remember my time for this one.