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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Ze Bar Only Know Up! Workout
Strength:
Deadlift
6 x 3For rounds:
15 min AMRAPGate sprint
10 Front squats (135/95)
15 sit ups
20 wallballDid all my 40 front squats unbroken :)
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Ze Bar Only Know Up! Workout
Strength:
Deadlift
6 x 3 345lbsFor rounds:
15 min AMRAPGate sprint
10 Front squats (135lbs)
15 sit ups
20 wallball -
Steamer Workout
Pre-WOD: 5 X 5 Front Squats (125#)
3RFT
400 Meter Run
21 Dumbbell Squat Cleans (45/25#)
12 Pull Ups -
Good One Workout
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WOD Workout
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Double Double Under Annie Workout
3 sets of:
Max HSPU's (I worked on being able to hold a handstand and kick up on my own)
Max Strict Pullups (I worked on jumping up and doing negatives)
1 minute rest between setsWOD:
For time:
Double Unders: 100 - 80 - 60 - 40 - 20 (Did mostly singles with some DU's thrown in)
Situps: 50 - 40 - 30 - 20 - 10Post Wod:
Find 3RM of weighted dips. (I just worked on ring dips with the bands) -
Hang squat clean/ wod 5 rounds front squat, pull ups, du's Workout
5 rounds
5 front squat
10 pull ups
15 du's125 was Rx for girls I did 90... Should have gone up..too light
Strength:
3 hang squat cleans every minute for 10 minutes.... Did 100 lbs 3rd rep was challenging supposed to do 75% of one rep max but I went up by 10lbs -
Addiction Workout
WOD: Addiction
5 Minute AMRAP
3 Power Snatches (135#/95#)
6 Push-Ups
9 Air Squats
Rest 3 Minutes5 Minute AMRAP
3 Power Snatches (115#/75#)
6 Push-Ups
9 Air Squats
Rest 3 Minutes5 Minute AMRAP
3 Power Snatches (95#/65#)
6 Push-Ups
9 Air Squats