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-
10.15.2013 Workout
Skill
PullupsWOD
1500m row
rest 10min
4 rounds
10 Pendlay rows (135/95)
15 Sit ups65#. 6:30 row. total time - 20:34
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Walking Lunge, Burpees, KB Swings Workout
21-15-9 reps for time of:
Walking lunge, 30 pounds overhead
Burpees
Kettlebell swings, 35 pounds -
8 Minute AMRAP - 90% of 1RM Power Clean Workout
In 8 minutes perform as many Power Clean reps as possible using 90% of your 1RM Power Clean
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Bench Press Workout
155 x2
165 x2
170 x2
170 x2
175 x2
175 x2
180 x2
180 x2
180 x2
180 x2Two Reps. Rest 60 Seconds between Sets.
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Monday 7th January Workout
Monday
Strength: 20 mins to perform
Pull up programme week 4 (add a rep to each set)
A 3rm strict press
A 2rm push press/jerk
A 1rm split jerkWod: 7 min ascending ladder
2-4-6-8-10 etc
Thrusters@40/30
BOBStrength: pull up programme we will be adding a rep to each set so if my max was 10 week 1 was 5-5-5 this week will be 6-6-6. On STOH aim to progress weight as you move to the next movement.
Wod: don’t start off to fast , aim to maintain a fast pace , rather then start off fast and finish slow. Maintain around 75-85% of your max effort