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-
Cleaning Day Workout
Pre-WOD
Power Clean 5,5,5,3,3,3 (185, 205, 225)WOD - 10min AMRAP
-10 Hang Cleans (95#,65#)
-DU, increase with each round 10, 20, 30, 40 ... -
HSPU, chest to bar, db snatch Workout
20 Min Amrap:
5 HSPU
7 C2B Pull Ups
10 Alternating DB Snatches 35# -
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TTP Engine week 6 Workout
130 min
1.Skill
A. HSW practice for 15 min / best 12 steps, PR! :)
B. BMU practice for 15 min2.WU & prep for metcons for 20 min
3.Conditioning
A. 8-minute AMRAP
10 Cluster @ 42.5/30kg (95/65lbs)
35 Double unders
10 Toes to bar
Result: 3 roundsActive recovery (walk, easy AB/row/ski erg) for 6-minutes before part B
B. 8-minute AMRAP
16 DB snatch, alternating @ 22.5/15kg (55/35lbs) > 25 lbs
8 Burpee box jump over, 24/20″
4 Ring muscle up > 2 BMU
Result: 2 + 1 BMUActive recovery (walk, easy AB/row/ski erg) for 6-minutes before part B
C. 8-minute AMRAP
21 Wall ball @ 9/6kg (20/14lbs)
14 Pull up
7 Power snatch @ 42.5/30kg (95/65lbs) > 25 kg
Result: 2 + 16 wall ball4.Jacked gymnastics
A. 4 rounds:
Strict HSPU - 70 % of max UB set @ 24" box > 4 x 6 reps5.Cool down
10 min AB
Lunge or Thoracic Flow -
situp/squat Workout
WOD
For Time:
Weighted Situp x 42
Back Squat x 21
Weighted Situp x 30
Back Squat x 15
Weighted Situp x 18
Back Squat x 9Situp= 25 lb. plate
squat= 175 lb. -
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Cleaning Day Workout
Pre-WOD:
Power Clean 5,5,5,3,3,3
touch and go 135x3 sets and 155x3 setsWOD - 10min AMRAP:
- 10 Hang Cleans (95#,65#)
- DU, increase with each round 10, 20, 30, 40 ...7rds + 5 cleans = 355 reps
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burpee wall balls, box jumps and pull ups Workout
2 rounds for time of:
15 burpee wall ball (20#)
15 burpee box jump (24")
15 burpee pull ups