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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Deload Continues & a PR Workout
Warm Up:
2x
20 Leg Levers
10 Mountain Climbers
5 Strict Pull UpsMobility:
Shoulders on bands
PNF Hamstring
Hip Flexor on wallMax Effort:
1RM Shoulder Press
135 lbs (+5 lbs PR!)MetCon(ish):
Row 500 meters for timeRest a few minutes
50 Jumping Squats @ 65 lbs (not for time)*
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An Active Rest Sort of Morning Workout
Warm Up:
2x
20 Sledgehammer Swings (10 per arm)
15 Squats with the Bar
10 Push UpsMobility:
PVC pass-through
Good Morning with Kettle Bell
Sit in squat for 1 minuteMax Effort:
20 Rep Max High Bar Back Squat
185 lbs [kept it lighter today]MetCon:
Not for Time
5 Muscle Ups/Attempts/Practices
Row 100 meters
4 Muscle Ups/Attempts/Practices
Row 200 meters
3 Muscle Ups/Attempts/Practices
Row 300 meters
2 Muscle Ups/Attempts/Practices
Row 400 meters
1 Muscle Ups/Attempts/Practices
Row 500 meters -
Oldie but Goodie Workout
Find 1RM bench press (185)
Max reps @ 75% of 1RM (7@145)
WOD:
For Time
Max sit-ups 2 min.
If not to 100, finish balance in burpees. (90 sit-ups & 10 burpees)Not 100% sure on time but close enough. It was more about trying to finish the sit-ups in 2 min. for me than it was about time.
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Afterski workout Workout
10 Rounds For Time:
12/9 cal Assault Bike
9 Hang Squat Snatch @ 40/30kg
6 Bar Facing Burpee -
3 AMRAP 3 Minute Workout
1° AMRAP 3'
5 Power Clean
5 Push Up
2° AMRAP 3'
5 Power Clean
5 Pull Up
3° AMRAP 3'
5 Power Clean
5 Burpee1' Rest beetwen WODs
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8-9-12 Workout
10 Minute AMRAP
10 DL (#225/#155)
10 Mountain climbers (4 Count)
10 Slammers 9 (#20/#15)