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-
8-9-12 Bench Press & Metcon (Lunges & Clapping PUs) Workout
Strength:
Bench Press: 6x135, 6x185, 6x225, 6x235, 6x250
21-15-9: Jumping lunges (each leg), Clapping Pushups
Time: 2:52
Other: 250m Row - time:00:43
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15 mins of 3 mins Workout
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Oldie but Goodie Workout
Find 1RM bench press - 105
WOD:
For Time
Max situps in 2 mins, stop at 100.
If not to 100, finish balance in burpees.
80 situps, 20 burpees - 3:55 -
WOD 120809 Workout
1) 7X1 2 3-Stop Snatch Pulls + 1 Power Snatch – heaviest possible, rest 60 sec (exactly).
Notes: To be clear, this is two reps of a 3-Stop-Snatch-Pull ONLY, then 1 Power Snatch with no stops.
2) 7X1 1 Power Clean + 2 Push Jerk – heaviest possible, rest 60 sec (exactly).
50/54/58/62(f)/62/70/70(f)
70/78/80/88
* ran out of time -
WOD: 7/31 Workout
Strength: 15 minutes to establish a 1RM Clean & Jerk.
-then-
3 rounds for time of:
400m Run
7 Clean & Jerks @ 70% (of above)*Post times
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WOD: 8/2 Workout
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House Workout
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WOD: 8/6 Workout
Technique:
12 mins to establish 3RM Bear Complex. [3RM is an unbroken 3 reps]
For time:
7 Bear Complex (135/85)
50 Double-Unders
5 Bear Complex (155/105)
50 Double-Unders
3 Bear Complex (185/120)
50 Double-Unders*Post times.
Erin 11:31 (65/75/85)
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WOD: 8/7 Workout
Technique: 15 minutes Tall Clean Practice (go to a 1RM if technique is sound).
-then-
3 rounds for time of:
7 Hang Squat Cleans (155/105)
21 Burpees
35 Double-Unders*Post times.
Erin W – 12:59 (85)
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