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-
Overwhelm Workout
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111212 Workout
Strength/Skill
Snatch - 70% x 2 x 4 @ 95#, 95#, 95#, 105#
Clean & jerk - 70% x 2 x 4@ 105#, 105#, 115#, 125#
Back squat - 80% x 2 x 4 @ 185#, 195#, 195#, 205#then......ab complex x 3
plank x 1min (front, side, side)
10 toes to bar
20 wipers
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TABATA Something Else Workout
Complete 32 intervals of 20 seconds of work followed by ten seconds ofrest wherethe first 8 intervals are pull-ups,the second 8 are push-ups, the third 8 intervals aresit-ups, and finally, thelast8 intervals are squats. There isno rest between exercises.
Pull ups: 7
Push ups: 12
Sit ups: 10
Squats: 15Total score of 44.
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Fun with Thrusters-Strength Building Workout
21 Thrusters
40 foot of broad jumps
40 foot of lunges15 Thrusters
40 foot of broad jumps
40 foot of lunges9 Thrusters
40 foot of broad jumps
40 foot of lunges -
Filthy 50 Workout
oh boy!
“FILTHY FIFTY”
50 – Box Jumps (24/20)
50 – Jumping PullUps
50 – KB Swings (35lb/20lb)
50 – Walking Lunges
50 – Knees To Elbows
50 – Push Press (45lb/35lb)
50 – Supermans/Back Extensions
50 – Wall Balls (20lb/14lb
50 – Burpees
50 – Double UndersFOR TIME
i DIED on wall balls and burpees. about 14min to get to wall balls and total of 26:52 to finish
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4 rounds of bench & pullup max reps Workout
4 rounds of: (Rx is 5 rounds - but I was spent after 4 and my grip was really gone)
3 B.W. Bench Press
3 dead hang pullups
5 B.W. bench press
5 dead hang pullups
Max reps of BW bench press
Max reps of pullups - done in any way (kipping, buterfly, strict, etc.)
Score is total of all rounds of max efforts
1st Round: bench:16 pullups: 33
2nd round: bench: 13 pullups: 32
3rd round: bench 11 pullups: 29 (grip was really going - i was doing single kipping after about 22)
4th round: bench: 8 pullups: 23 (grip was really going on this one.. doing single kipping after about 17 - I should have put tape on the bar and my hands for the last 2 rounds)
Total Bench: 48
Total Pullups: 117
total score: 165
Total reps with the 8 reps strict form before each max effort:
Total Bench: 48 + 32 = 80
Total Pullups: 117 + 32 = 149
total score: 165 + 64 = 229 -
Overcome Workout
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Run, KBS, Pull up Workout
For time;
200m Run
21 KBS 2/1.5 P (MOD: 1.25 P)
21 Pull up (MOD: purple band)
400m Run
15 KBS
15 Pull up
800M run
9 KBS
9 PullupPracticed a little with the Blue kettle bell (1.5 P) before the wod. I can get about 3 up, then have to break. Work with it daily, try to get up to 5-7. I used the silver kb (1.25 P) for the workout (can get 11-12 unbroken). I just started using the purple band this week for pull ups, I can do groups of 5 in the beginning, and 2's toward the end. Stick with it, don't drop back to green!
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Overwhelm Workout