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-
3x5 Deadlift and "Again Faster WOD #14" Workout
3x5 Deadlift
135-155-175lbs1x20 Deadlift
135lbs**I wanted to save my legs for the met-con.
8-Minute AMRAP of:
1 KB Swing (53lbs)
1 Thruster (65lbs)
2 KB Swing
2 Thruster
3 KB Swing
3 Thruster
...I got 9 Rounds and felt like I might die or hack up a lung or something worse. I hate Thrusters, I love KB Swings...I did not like this WOD. You just have to tell yourself..."It's only 8 minutes". The swings were smooth, the thrusters were really ugly after Round 6. Work on thrusters.
I rested for 5 minutes and then rowed and practiced my KB swings @35lbs. I'm working on driving through my heels on my swings and not getting on my toes, something that feels comfortable at 35lbs, but not at 53lbs.
BW: 128lbs
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5-Minute Abs Workout
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30 min AMRAP Workout
30 min AMRAP
10 push-ups
10 long stride jumps
5 power hang cleans (65#)
15 second handstand -
Overheads & Double Unders Workout
Overhead Squats 12, 10, 8, 6, 4, 2
Double Unders 20, 30, 40, 50, 60, 70 -
21-15-9 Overhead Squat & KB Swings Workout
1 Rep Overhead Squat = 135, new PR.
Then:
21-15-9
Overhead Squat @ 95lbs (Rx 105)
Kettle Bell Swings @ 24kg -
Row, Long Jump, Pull Ups, Dumbbell Clean & Jerk Workout
300 M Row
100 foot long jump
30 Pull ups
35 Dumbbell clean & jerks 45#
1,000 M Row
35 Dumbbell clean & jerks 45#
30 Pull ups
100 foot long jump
300 M RowDid this after two weeks out of the gym and only 4.5 hours of sleep....dumbbell C&J were tough and made the pull ups really tough.
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