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-
Fun with Tires Workout
I got a big ole' tire (500ish lbs, 24" width) today, and decided to break it in.
12 minute ladder:
1,2,3... Of
Tire flips*
Tire jumps
Double unders x10*no walking around the tire - must do jump throughs to get to the other side.
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''The Seven: Team Hero WOD'' Workout
''The Seven: Team Hero WOD''
In teams of two each athlete will complete a movement's 7 rep workload before tagging his/her teamate and supporting them as they do the same. Continue in this fashion for as long as you can, doing everything possible to execute each effort 'unbroken'. Depending upon the level/instensity/proficiency/time constraints of each class and team we will be adjusting the total number of rounds, time cap duration, etc. as necessary so that everyone can have a great time with this training and still get a h@ll of a lot out of it.7 Rounds for time of
7 x Handstand Push-ups - scaled to stinkbugs on box w/45lb plate
7 x Thrusters 40lb DB's
7 x Knees-2-Elbows
7 x Deadlift 165lbs
7 x Burpees
7 x KB Swings 24kg
7 x Pull-ups - scaled blue band
4 Rounds + 7 stinkbugs eachMatt and Gene
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''The Absolutely/Relative Back Squat Test & Puritanical Revelation'' Workout
'The Absolutely/Relative Back Squat Test'' (06.04.2012)
Warm-up appropriately with 3 to 5 progressively heavier sets of Back Squats before choosing one of the following Strength/Power/Stamina based rep challenges below and attempting to establish a new rep record. Next week the 20 rep kamikazes will continue with a linear progression based on that particular rep challenge while everyone else will use our percentage calculators to work their 3,5,7, or 10 rep maxes into our first Wendler 5-5-5+ Back Squat session.Back Squat 5RM: 5-5-5-5-5
5 - 135
5 - 155
5 - 165
5 - 175
5 - 185 new 5RM''Puritanical Revelation'' (06.04.2012)
Complete as many rounds/reps as possible in 15:00 of
5 x Handstand Push-ups - scaled stinkbugs
7 x Pull-ups
20 x True Push-ups
25 x Ground-2-Overhead 25lb Bumpers
30 x KB Sumo Deadlift High Pull 24kg
2 + 5 stunk bugs + 7 pull ups -
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Bass Hill Repeats Workout
10 rounds for time:
Run up hill to gate, walk down (rest period and safety on this steep hill)
When you get to the bottom...time to go up again! -
Bass Hill Repeats Workout
10 rounds for time:
Run up hill to gate, walk down (rest period and safety on this steep hill)
When you get to the bottom...time to go up again! -
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Sprints Workout
I went to the local park and did sprint repeats, box drills, broad jumps, bounds, and lunges