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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WOD Workout
3 x half mile 7:00m pace; 2 minutes walking/jogging between.
Then some pull-ups, toes to bar, double-unders, and weights.
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Track (High Jump, Javelin) Workout
Track & Field
6 Laps of the Infield + Dynamic Stretching
18x8 Hurdles Drill at 0.75m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
8xHigh Jump Drills (high kneesx4, 1-step takeoffsx2, 3-step takeoffsx2)
High Jump Approaches & Takeoffs
2xLong Jump Approaches
About 10 Javelin Throws (standing, 3-step)
1 Lap of the Infield + Static Stretching -
Double Unders, OHS, T2B Workout
50 Double unders
25 Overhead squats 95/65 (MOD: 50#)
25 Toes 2 bar50 Double unders
20 OHS
20 T2B50 Double unders
15 OHS
15 T2B50 Double unders
We did this workout on 10/21/13. Went 5# heavier and was about a minute faster. First round of DU's unbroken. Then 20's, then 10's or less. 50# was heavy enough, struggled to do more than 6 or 7 at a time. 3-5 at the end.
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Run, HSPU, Hang Snatch, HRPU Workout
Group warm up, then
1 mile run
20min AMRAP
5 Handstand push ups (MOD: 1 abmat)
10 Hang snatch 75/55
15 Hand release push ups4 rounds + 5 reps
By round 3, 55# started to get really heavy. Missed a few snatches, was doing them in 2's and 3's in the last round. Mile was about 8:20ish.
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EMOM and AMWRAP Workout
EMOM 10 min - 85
Asc weight: 1 DL, 1 hang clean, 1 front squat, 1 push pressWOD - 11 + 3
8 min AMRAP
5 burpees
7 lunges
9 air squats -
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CF Santa Clara Workout
With a pair of DB’s
9 Deadlift
7 Power Clean
5 Thruster
AMRAP in 5 mins
Rest 2min
2 rounds
Used 20# DBEnded with sit ups and bicep curls