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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Wall ball, rows, farmers walk, run Workout
For Time:
50 Wall Ball Shots
10 reps each arm bent over dumbbell rows 65 lbs
2 trips down and back (inside) Farmer's Carry 65 lbs
10 reps each arm bent over dumbbell rows 65 lbs
2 trips down and back (inside) Farmer's Carry 65 lbs
10 reps each arm bent over dumbbell rows 65 lbs
2 trips down and back (inside) Farmer's Carry 65 lbs
400 meter run -
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PRE-EID STRENGTH Strength
each 2 min for 14 min
-3 clean pulls (start at 60 % of 1 rep max cleans and add weight each round)
-(3-6) L-pullups or 3 strict muscle ups -
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Run 400 meters, 30 OHS (75/45), 21 Pull-ups. 3 Rounds for time. Workout
WOD:
Three rounds for time of:
Run 400 meters
30 Overhead squats (75/45)
21 Pull-ups -
Legless rope climb, hang power clean, burpees Workout
3 rounds:
1 legless rope climb
15 hang power cleans (135/95)
15 burpees -
WOD Workout
Snatches:
30 @ 55 lbs
20 @ 85 lbs
10 @ 105 lbs
5 @ 125 lbsI couldn't get the 125s up. Lowered to 115. Struggled to get a few.
Then 3 attempts at max double-unders:
33, 45, 6Then 3 rounds of
10 Bench press (95 lbs)