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-
The Half-Marathon Recovery WOD Workout
Many thanks to our head coach for tailoring today's WOD to those of us who ran the half-marathon on Saturday.
Warm Up:
2x
5 Pull Ups
5 Ring Dips
10 Shoulder Presses with 45 lbs BarMobility:
Shoulders on bands
Pain ball on shouldersMax Effort:
3 Rep Push Press
150 lbsMetCon:
5x
3 L-Sit Pull Ups
6 Ring Dips
30 Backward Single Jump RopesExtras:
2x
20 Russian Kettle Bell Swings (1 pood)
10 GHD Sit Ups -
Front Squat Day + 2 round "Badger" Hero WOD Workout
5x3 Front Squats(50kg) + Weighted Vest(10kg) w/t 3 min recoveries
Rest 5 mins
1x20 Back Squat (50kg)
Rest 10 mins
2 round "Badger": 30 Squat Cleans(50kg) + 30 Pullups + 800m RunResults: 1. The front squats went great, and managed a 20RM Back Squat with 50kg.
2. I did 2 rounds of the WOD and not three because it was lunch time. Still, the WOD was great. I split the Squat Cleans into 3s and the pullups into 10s,5s, and even 15s. I went really easy on the runs to save my legs and generally I paced the whole thing. Time - 45:20 -
Hang Clean Workout
Buy-in: 5/3/1 DL - 225x3, 260x3, 290x3+ (19)
WOD:
Hang Clean 1-1-1-1-1-1-1
165-185-190-195-205-210-215Cash out:
30 hollow rocks, 3x15sec hollow rock holds, 10 30" BJ's, 10 34" BJ's -
Comp. Class: EMOM 24 min Workout
EMOM 24 min, 4 rounds
40'' Bike
7-10 Ab wheels or ring push-outs
10-20 Back extensions
10-20 OH Lunges 16-24 / 12-16 kg (only one hand)
Farmer's carry in corridor (trap bar)
10-15 Box jumps -
Aerobic work Workout
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1000M Sandwich - You want HSPU with that? Workout
1000M Run
30 Hand Stand Push-Ups1000M Row
Post WOD:
3 Rounds
15 GHD Sit-ups10 GHD Superman
Strength work:
Bench Press 3x5 @ 185lbs -
OPT Flight Simulator Workout
“OPT’s Flight Simulator
For Time:
Unbroken Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
*Must rest between sets (Ex. 15 in a row can’t count as sets 5 and 10).
20 min time cap.
Got to 35 on way back down and became a mental midget. Couldn't get all 35 UB. So frustrating.
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Strict pull ups, Deficit HSPU, Reverse hypers, Snatch grip press Workout
3x max reps strict pull ups rest 45 sec between
3x max reps 4/6inch deficit hspu rest 45 sec between
3x15 reverse hypers 20/14
3x5 snatch grip pressresults:
pullups: 18, 9, 5
deficient hspu: 9, 6, 3
reverse hypers with 14lbs
snatch grip press with 75 then 95