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-
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Helen Workout
WARM UP
A. Mobility
- PVC & Tennis Ball: 1st Rib
- Band: Hip Extension
- PVC: Shoulder Passes
B. Dynamic Warm Up
- Speed & Agility Ladder
C. Burgener Warm Up & Skill Transfer DrillsWOD – “HELEN”
3 rounds for time:
- Run 400m
- 21 Kettlebell Swings (53/35#)
- 12 Pull-upsTime: 11:55
Notes: It was HOT. Over 100 degrees today. Brutal. Felt great all the way through and did everything unbroken. It was the run outside that killed me. The sun was beating me down.
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5-15-13 Back Squats & Front Squats Workout
Strength:
Back Squats - (high bar) - 3x185, 3x215, 3x235, 3x255, 3x275, 3x300
Front Squats - 3x185, 3x205, 3x225, 3x245, 3x265
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Goblet Squats, Double Unders Workout
Back Squat 5-5-5 (65%, 75%, 85%)
Front Squat 5-5-5 (65%, 75%, 85%)Then,
On the minute for 20 minutes;
Even minute- Max goblet squats 1.5/1p
Odd minute- Max double undersPerform 30s work, then 30s of rest each minute. Score total reps
DU-49|50|50|43|40|43|50|50|37|53
GS-12|10|11|11|11|11|11|11|11|12576
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UNF - grinder, (row, thruster, burpee) Workout
Baseline: Pre-SOP and box breathing, then ROM Drills.
20 minutes of grinder PT:
30 Push-ups, 30 Air squats, 30 sit-ups, 10 d/u, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 d/u, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 d/u, 10 Chain breakers, 30 Push-ups, 30 Lunges, 30 Hello dollies, 10 d/u, 10 Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)
10, 8, 7Work Capacity (optional): Complete the following for time:
Row 1,000m
50x thrusters (25# db)
30x burpee
Time: 4:24.5, 7:20.2, 5:51.8=17:36.7Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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EMOM - 200m Row & Heavy Swing Workout
Even minutes = 200m row
Odd minutes = Heavy Swing 32kg ?22:28
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CF LPR 140904 WOD Workout
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5 Rounds - Farmer Carry & Back Squat @ 75% body weight Workout
5 Rounds
100m R 40kg
100m L 40kg
135 Back Squat x 15100m R 32kg
100m L 32kg
145 Back Squat x 15100m R 32kg
100m L 32kg
145 Back Squat x 15100m R 28kg
100m L 28kg
145 Back Squat x 15100m R 28kg
100m L 28kg
145 Back Squat x 15