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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10K Run Workout
Run 10K for time.
Bad run. Far off of my 10K PR. Not sure what went wrong. Don't know if it's part of the adaptation to Pose running or just from the lack of training volume for all of November.
Blisters again. Started feeling the burning at about the 2.75 mile mark. Need to continue search for a low profile flat running shoe with a wide toe box.
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60-10 AMRAP Workout
AMRAP
in 16′
60 Front Squats
50 Sit Ups
40 Hang Power Cleans
30 Burpees
20 Push Presses
10 Push Ups -
Deadlifts and Double Unders Workout
Three Rounds of:
10 Deadlifts (135lb)*
50 Double Unders*RX is Body Weight
I warmed up with light deadlifts and hang cleans, with the intention of doing "Mini DT", but my shoulders, elbows, and triceps are still sore from last week.
My first set of deadlifts took 20 seconds, my second 35, and my third 60...obviously, I have room for improvement in the area of double unders. :)
NOTE: This is one of those WODs that gives you that brillo pad throat and nonstop cough...very pleasant. Do not do this WOD before church or yoga...or, if you're going to the movie theatre.
This is a 1:30 improvement over my January 15, 2010 time...nice!
BW: 130lbs
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3x3 Deadlifts and A 10-Minute AMRAP (HSPUs, KTEs, and KB) Workout
3x3 Dealift:
115-165-175lbs10-Minute AMRAP of:
3 Handstand Push Ups*
5 Knees to Elbows
7 KB Swings (35lbs)*I used one ab mat for HSPUs.
BW: 129
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21,18,15,12,9 power snatch, wall ball, kte Workout
Warm up: 25 burpee box jump
Wod:
21, 18, 15, 12, 9
Power snatch (115, 65)
Wall ball(20, 14)
Kte -
Bench and AMRAP fun Workout
5X5 Bench Press
WOD:
7 Minutes, AMRAP:
-3 HSPU, 3 Pull-ups,
-6 HSPU, 6 Pull-up(add 3 reps for each additional round)
3 Minute Rest
5 Minutes, AMRAP:
-10 Toes-to-bar
-20 Double Unders
Bench: 45, 65, 70, 75, 80(4)
HSPU/Pullup: completed round of 12 of each + 15 HSPU
T2B/DU: 2 rounds + 9 box step ups (my modification for DU) -