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-
WOD 151113 Workout
#MetCon | 10 to 1 reps for time of:
- overhead squat (20/10 kg plate)
- weighted lunge (20/10 kg plate)
- weighted alternating lateral sit-up (20/10 kg plate)
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Invictus August 29 2014 Strength
Total 105 min
3 sets of:
200 m row, 10 wall ball, 10 lunges
mobility
Overhead squat 5x20 5x30 3x35A.
Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps
*Sets 1-2 – 55% 47.5
*Sets 3-4 – 65% 55
*Sets 5-6 – 75% 62.5
*Sets 7-8 – 80% 67.5
*Sets 9-10 – 85% 72.5B.
Every minute, on the minute, for 10 minutes:
Shoulder Press x 1 rep
(Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)
Immediately followed by…C.
Every minute, on the minute, for 10 minutes:
Push Press x 1 repD.
Three rounds for time of:
10 Bar Muscle-Ups > 10 C2B
15 Strict Handstand Push-Ups >
kipping, 10 x abmat + 5 x abmat + 5 kg plate under
20 Push Press (135/95 lbs) = 43 kg > 37.5 kgResults: 8.58, 11.00, 11.00 = 30.58
Avg/max HR 163/188E.
For time:
40 pull ups
EMOM 12 / min, 3.14500 m row
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Met-Con 14112015 Workout
Then, depending on your weaknesses, choose TWO of the following:
4-5a. Interval Work
AMRAP 1 minute x6
6 Thrusters 135/95lbs
3 Bar muscle-ups
Rest 30 seconds between AMRAPS*
*Pick up where you left off each time, do not start over.4-5b. Bitch Work
Run 1 mile
Rest 1:1
Run 800m
Rest 1:1
Run 400m
Rest 1:14-5c. Strength
Work up to a heavy squat clean thruster
Then:
EMOM 8 minutes
3 Squat clean thrusters @70% of the weight you worked up to
Each rep starts from the floor in the EMOM.4-5d. Accessory
With a partner:
800m Double KB farmers carry w/53/35lbs kettlebells
One person carry’s at a time, switch anytime
Upon finishing immediately alternate three max sets of toes to bar each -
2min ON / 3min OFF Workout
2 rounds of:
AMRAP 2min:
4 MU (ring)
8 Deadlift (90kg)Rest 3min
AMRAP 2min:
4 Power clean (80kg)
8 C2BRest 3min
AMRAP 2min:
4 Front squat (60kg)
8 T2BRest 3min
AMRAP 2min:
4 Power snatch (50kg)
20 DU -
Invictus August 23 2014 Workout
Total 90 min
1000m row
3 sets of:
10 air squat, 10 v-ups, 10 backsSkillwork: BMU practice for 10-15 minutes, 5 sets, best blue band
Take 10-15 min to build to a heavy snatch, then:
5 burpees over the barbell, 5 C2BB.
Complete as many rounds and reps as possible in 6 minutes of:
3 Squat Snatches (175/115 lbs) = 52 kg > 37.5 kg
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups
Result: 1+3 = 21Rest exactly 4 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
3 Squat Snatches (155/105 lbs) = 47 kg > 35 kg
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups
Result: 1+9 = 27Rest exactly 4 minutes, and then . . .
D.
Complete as many rounds and reps as possible in 6 minutes of:
3 Squat Snatches (135/95 lbs) = 43 kg > 32.5 kg
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups
Result: 2+1 = 37Total 85 reps
Avg/max HR 164/191D. From yesterday:
Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
> takareisiliike boksien välissä 3 x 10+10
Rest as needed
Weighted Plank Holds x 60 seconds
15, 15, 17.5 kg
Rest as needed -
Invictus August 22 2014 Strength
Total 75 min
3 sets of:
6 HSPU, 8 box jump, 10 lunges, 12 amsuA.
Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep
*Sets 1-2 – 55% 47.5
*Sets 3-4 – 65% 55
*Sets 5-6 – 75% 62.5
*Sets 7-8 – 80% 67.5
*Sets 9-10 – 85% 72.5
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B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+C.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
2 Muscle-Ups > 4 ring dips
4 Power Cleans (185/135 lbs) = 61 kg > 37.5 kg
8 Push Press (185/135 lbs) = 61 kg > 37.5 kgResult: 3 + 40 = 208
Avg/max HR 179/190D.
not done -
Invictus August 20 2014 Strength
Total 90 min
3 sets of:
200 m row, 10 wall ball, 15 lungesA.
Every minute, on the minute, for 6 minutes:
Front Squat x 1 rep
Loads per set (by %): 50, 60, 70, 75, 80, 85B.
Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98
35 40 42.5 45 47.5 50 52.5 55 55 eiC.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Jumping Lunges with Barbell (75/55) = 25 kg > 10 x 20 kg
Minute 2 – 15 Unbroken Wall Ball Shots (30/20 lbs) > 5 x 15, 5 x 10, not unbroken
Minute 3 – 10 Toes to BarAvg/max HR 180/187
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Invictus August 11 2014 Strength
Total 75 min
A.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM SnatchB.
Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)
45 47.5 47.5 50 50C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 80%
*Set 8 – 4 reps @ 80%D.
Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
(if you don’t have strict HSPUs, sub L-Seated DB Presses) >
DB press 25 lb 11 9 9 8 7
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
10x32.5 4x8x35
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011 >
Romanian deadlift 8x55 4x6x60