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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Air Force WOD Workout
For time:
20 Thrusters
20 Sumo-deadlift high pulls
20 Push Jerks
20 Overhead squats
20 front squatsDo 4 burpees every minute on the minute.
I have a serious problem w/ overhead squats, they just kill me. They took me 5 sets to get through. If I could get that down to 2 then I am looking at an 8 minute instead of 11 minute time.
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Max Bench Press, Ring Rows, Double Unders and sit-ups Workout
Nice little break today.
12 mins, 3 sets:
- max rep bench press (body weight)
- max rep ring rowI got a total of 54 bench press reps and 62 ring rows
5 mins max double unders: I got 124
3 mins max sit ups: I got 74. -
Squat 1RM; Tabata Back Squats/Box Jumps Workout
20 minutes to reach 1RM on back squat
Then, using ~50% of 1RM, do Tabata back squats and box jumps, alternating. Meaning, do 20s of squats, rest 10s, 20s of box jumps, rest 10s... so you wind up with 4 rounds of each movement.
1RM = 275 lbs. Back Squat
Tabata:
squat(135 lbs.)/box jumps
Low round was 6/9 -
1R Max Shoulder Press, 1 round Helen and a little Ab magic... Workout
About 20 min to get your 1 rep max on shoulder press. Mine was 155.
1 round of Helen: 400 meter run, 21 kb swings with 53 lbs, and 12 pull-ups. My time was 2:11.
The ab workout was the following:
- 1 min plank
- 30 sec sit-ups
- 45 sec plank
- 30 sec sit-ups
- 30 sec plank
- 30 sec sit-ups
- 15 sec plank
- 30 sec sit-ups
*PR is for the push press amount
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5 Rounds for time: 10 Wall Climbers, 10 Toes to Bar and 20 Box Jumps Workout
WOD:
5 rds for time:
10 wall climbers
10 toes to bar
20 box jumps -
1 Rep-Max Power Clean Workout
5x2 Power Clean
5x1 Power Clean (reach 1 rep max)I got 205 That's my PR!
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