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-
02-14-11 WOD CFSC Workout
20 min AMRAP
5 Thrusters 95/65
7 Hang Power Cleans 95/65
10 Sumo Deadlift High Pull 95/65
100m run
(( 3@ 60lbs; 2 2/3+4@ 50lbs ))
-
3x5 squats; Clapping Push-Ups/DUs Workout
Strength: Back Squats 3 x 5
WOD:
3 rounds for time:
-15 Clapping push ups
-30 Double UndersPost WOD:
AQAP:
-15 Knees to Elbow
-30 Sit ups
-15 Knees to ElbowWOD: 3:41
Strength: 165-175-185 -
Minga's Sun Ses Workout
Aim is to do allwork below at 80% and maintain
8min AMRAP:
- 5 x Burpee
-5 x 32" Box Jump
- 5 x Pull Ups
- 5 x 32kg KB Swing (use 24kg KB next round, then back to 32kg etc)
- 6 rounds + 5 pull upsRest 4mins
2 Rounds: 2min Row (1:50ish / 500m) + 2mins Run (15km/h)
Rest 4mins
8min AMRAP:
- 5 x Burpee
-5 x 32" Box Jump
- 5 x Pull Ups
- 5 x 32kg KB Swing (use 24kg KB next round, then back to 32kg etc)
- 5 rounds + 3 swings -
3x5 squats; Clapping Push-Ups/DUs Workout
Strength: Back Squats 3 x 5
WOD:
3 rounds for time:
-15 Clapping push ups
-30 Double UndersPost WOD:
AQAP:
-15 Knees to Elbow
-30 Sit ups
-15 Knees to ElbowFelt good on the strength...I was satisfied w/ how deep my squat was getting and my overall form. The metcon was a little tougher...double unders were a little frustrating at first and clapping push-ups were NOT happening today. The alternative were push-ups w/ full release at the bottom. Push-ups in general are not my thing, so that took a while too. I wasn't really pleased with my time but happy that I got it done with double unders and all my push-ups were from my toes.
-
SOS Workout
In any order, in 30 minutes:
160 Double-unders
60 Back Squats (95#)
60 Pull-ups
60 KB Swings (53#)
--caveat: Every time you break a set, 3 Burpees
Score: Total BurpeesMy route:
Back Squats: 60 (Woohoo!)
Pull-ups: 20 (1) 15 (2) 10 (3) 15
Double-unders: 15 (4) 45 (5) 41 (6) 29 (7) 30
KB Swings: 25 (8) 15 (9) 20
Score: 27 Burpees -
-
-
-
-