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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4-7-11 WOD C&J, PU, DU Workout
4 Rounds
10 Clean & Jerk 85#
15 Pull-ups
50 DU’s
suck. need to learn how to balance technique and speed in power lifts... i am so anal about technique. oh well, i finished!
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5 rounds for time: 20 push press, 20 pushups Workout
5 rounds for time:
20 push press @ 95 #'s
20 pushups -
Strength circuit Workout
15-14-13-12....2-1 reps of:
Med ball slams (reps 15-11 with 4kg, 10-1 with 6kg)
Dumbbell press (reps 15-8 with 6kg, 7-3 with 8kg and 2-1 with 10kg)
Squat (15-14 with 30kg, 13-1 with 40kg)
Mountain climbers
Kettlebell swings (12kg)
Seated row (15-11 with 19kg, 10-1 with 26kg)
Barbell deadlift (20kg)Very nice circuit, not too challenging, but was tired and satisfied afterwards!
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Hammer Farts Workout
Hang Power Clean
3-3-3-3-3 at 80%1RM9 minute AMRAP
6 x Power Clean (155/105)
9 x burpees -
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5 rounds of 5 push ups, 5 dips and 5 sit ups for time Workout
wrists hurt after 4 rounds. Used alternative for last round
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Run Squat Jerk Workout
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Cardio Countdown Workout
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Manmakers, Atomic Sit ups, Goblet Squats Workout
5 Manmakers
10 Atomic Situps
15 Goblet Squats(35 lbs/20 lbs) dumbells
AMRAP 20
Finished 6 full rounds + 3 manmakers