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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Dead Lift, Ring Row, Power Clean Workout
10,9,8,7,6,5,4,3,2,1 Reps
Dead Lift @ 245lbs
Ring Rows (Injured shoulder so no bench for me)
Power Clean @ 145lbsToday was suppose to be Linda and the 3 Bars of Death, but my shoulder and bench press don't get along so modified the WOD accordingly.
Oh and this was CRAZY!
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4X3 Snatch Balances + 5 OHS Strength
4X3 Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – heavier than last week, rest EXACTLY 60 seconds
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Linda Workout
10-9-8-7-6-5-4-3-2-1
Deadlifts @ 1.5x bodyweight = 245 lbs
Bench press @ bodyweight = 145 lbs (rx would have been 165 lbs)
Power cleans @ 3/4 bodyweight = 125 lbs -
07-11-2011 WOD Grace + More Workout
Grace + More
30 Ground to Overhead 135/95
3min Rest
20 Ground to Overhead 135/95
2min Rest
10 Ground to Overhead 135/95
65#-Felt ok about this one, and think I should have tried for 70lbs.
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07-11-2011 WOD Grace + More "I Jerk Big Loads" Workout
Squat Challenge Lift-9 @ 125# x 10reps
Grace + More
30 Ground to Overhead 135/95
2min Rest
20 Ground to Overhead 135/95
1min Rest
10 Ground to Overhead 135/95
Hard but felt good, finished "Grace"/first 30 reps in about 7:31. Last time I did Grace I used 50# and did it in 8:10 so BiG improvement!
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Tabata-ish Sprints Workout
Sprint 120 yards, jog (or walk in my case) 40 yards x 24 (or x 16 in my case)
Basically we did laps around the infield of the track @ JJ Pearce...1 lap was 2x...I did essentially 2 miles (8 laps). I timed each mile...the first mile was 8:15 and second was 9:04 (had about one or two minutes of rest inbetween to catch my breath and get a drink). I am not in running shape at ALL! Gotta keep it up and see if I can improve!!
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The Chief Workout
Strength:
Push Press 6-6-6-6
115-135-145-155Met-Con
“The Chief”
5 rounds
AMRAP 3 minutes of
3 Power Cleans @ 135#
6 Push-ups
9 Squats
1 minute rest between rounds5 + 3 Cleans
4 + 5 Squats
4 + 2 Squats
4 + 5 Squats
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