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-
12122014 CF SHOKA BOADILLA Workout
AFAP
- 3 sets of:
-- 40 weighted box steps (24"/20) (9/6Kgs).
-- 30 Toes to bar.
-- 2 x 20 seconds rings L-sit.
-- 10 HSPU. -
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Hang squat cleans + running Workout
Run 200m
20 Hang squat cleans @30kg (50kg/30kg)
Run 400m
15 Hang squat cleans
Run 800m
10 Hang squat cleans
Run 1200m -
Partner WOD - Holleyman Workout
40rnds for time, I go You go!
1 power clean 100kg
3 hspu
5 wallball 20/14lbs -
Nicole Workout
Nicole
20 min AMRAP
400m Run
Max Pull-ups
I tried to meter out my pull-ups by doing 15 per round, with a goal of cracking 100 reps. I didn't pull it off, and I ended at 87. Feeling a bit frustrated.
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12-7-14 Sprint Intervals Workout
60m Sprints - on grass (wet/soaking) - rolling - 8x60m - 8.22, 8.10, 8.00. 7.90. 7.75. 7.65, 7.8, 7.97
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12-11-14 Row, Back Sq, Deadlifts, Hang Cleans Workout
1000m, row - 3:42
Back Squats - 3x185, 3x215, 3x245, 3x275, 3x295, 3x325, 3x345, 3x365
Deadlifts - 3x225, 3x275, 3x315, 3x365, 3x405
4 Rnds - 5 DL (315), 5 Back Sq (275), 5 Hng Clns (175) -
12-12-14 Sprint Intervals Workout
60m- on grass - rolling - 9x60m - 8.9, 8.5, 8.4, 8.1, 7.9, 7.8, 7.78, 7.87, 7.91