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-
No Breaks Workout
Pre Wod:
1 round of max strict pull ups. (mod - 10 pull ups with a 10 second negative.)WOD:
- 50 Clean and Jerk - 135/95# (hands must stay on the bar, cannot drop it from the top.)
- 50 Ring Dips
*in as few sets as possible for each. Max of 7, one minute breaks for each.
- 5 minutes total of a plank hold (from elbows or hands).
*with the fewest breaks possible.C&J - 6 rounds @ 135lbs
RD's - 7 rounds -
Thrusters - Pole Climb Workout
STRENGTH
3x5 front squat 70 kg (3 mns b/t sets)(rest 5 minutes)
WOD
As many rounds as possible in 12 minutes of:9 thrusters (30kg)
1 pole climb (11.5 feet)Nice wod, kept it steady at 1 round per minute and did a sprint at the end!
After the strength and wod, my Quadriceps were in a lot of pain!
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Wall Ball Shots & Kettlebell Swings Workout
SKILL:
Goal SettingWOD:
4 Round For Time:
25 Wall Ball Shots (20lb)
25 Kettlebell Swings (55lb) -
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Mainsite 9/30/12 Workout
5 rounds for time:
Row 500m
135 lb bench press, 15 repsSubbed bar sumo deadlift for row
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Barbell Walking Lunges, Double Unders Workout
Power Snatch 5×5
Then,
5 Rounds
15 steps walking lunge w/ barbell in front rack position 95# (MOD 55#)
30 double unders
YIKES. This was exhausting. And my ass still hurts 5 days later!