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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CFFB 10/7/11 Workout
Power Clean 5x3
135, 135, 135, 200, 200Complete 5 rounds:
Max reps strict pull ups, 4, 1, 2, 2, 2
Max rep push ups 35, 20, 15, 10, 13rested 60 second between rounds
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Walking Lunges, Pull Ups, Box Jumps, Ring Dips, K2E, KB Swings, Sit ups, DU, DB Squat Clean, Supermans, Wall Balls, Rope Climb Workout
25 walking lunges
25 pull-ups
50 box jumps (24/20)
25 ring dips
25 knees to elbows
25 kettlebell swings
25 sit-ups
50 double-unders
25 db squat cleans (35/20)
25 supermans
25 wall balls (20/15)
3 rope climbs - still gotta work on these..managed 1 rope climb at RX. -
Gymnastics Workout
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Thrusters, KB, 250m Run Then SDHP, Goblet Squats Workout
10 thrusters (95/65) * 15 kettlebell swings (1.5/1.0)
run 250mAMRAP 12 - Result: 2 + 13 rx+
rest 5 minutes
10 SDHP (95/65)
15 goblet squats (1.5/1.0)
run 250mAMRAP 8 - Result: 2 + 5 rx+
*Used 70 lbs and didn't realise it - thought bar was only 30 lbs but it was 35 lbs
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Run-N-Jerk Workout
Pre-WOD:
20 minutes to work up to heavy Clean & JerkWOD: 5 minute clock
- 800 meter run
- Clean & Jerk (135/95):max reps with time remainingPost WOD:
-2X 1 minute weighted plankRecord reps during WOD. Record a 1-rep C&J as a stat.
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10.06.11 WOD Workout
Warm-up:
5 Rounds:8 Hollow Rock
8 Prone Cobra
No Rest Then:
10 Squat Clean 135#
50 Double Unders
10 Squat Clean 135#
40 Double Unders
10 Squat Clean 135#
30 Double Unders
10 Squat Clean 135#
20 Double Unders
10 Squat Clean 135#
10 Double Unders
This WOD was beastly! But it felt great. Now to take a day of rest Friday before the throwdown on Saturday!
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5-15-15 Sprint Intervals Workout
150m Intervals - on track - rolling - 4x150m - wind - 25.3, 22.1, 21.93, 22.1
