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-
c2b hang power cleans Workout
Some big loads and huge PBs being thrown about today, nice job all! Let's see what happens when we couple some moderately heavy cleans with a tricky gymnastics movement.
15' kipping pullups practice
For time:
30 - 24 - 18
15 - 12 - 9
kipping chest to bar pullups
Hang Power Cleans (80/60kg)
Please post times to comments...
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WOD 31032016 Workout
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02/04/16 Workout
5x 15 40kg DB SLDL
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 GHD sit-ups
32Kg DB SN 10 reps -
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TCF 160405 Workout
#MetCon | team relay race, 3 rounds each, alternating, for time of:
block 1-3
- crawl (10 mt)
- burpee broad jumps series (10 mt)
- 10 SB clean & jerks/shoulderings (20/10 kg)
- SB goblet/overhead walking lunges (20/10 kg) (10 mt)block 2-4
- zigzag sprint (10 mt)
- box jump + depth jump series complex (60-40-20-40-60 cm)
- 10 BB hang power snatches/thrusters (30/16 kg)
- SB goblet/overhead farmer’s walk (20/10 kg) (10 mt)- sprint (10 mt) before/after every station"
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15-13-11-9-7-5-3-1 weighted pull ups, launges Workout
15-13-11-9-7-5-3-1 of
weighted pull ups 15 kg
walking launges 70 kg -
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5 rounds of: 12 DB snatches, 9 bench press, 6 bar MUs Workout
For time and use the most weight possible:
5 rounds of:
12 dumbbell snatch (alternating)
9 bench press
6 Bar MUs -
Invictus Monday Workout
A.
Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 2 repsFollowed by…
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 70-75% of 1-RM SnatchFollowed by…
Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)B.
Every 2 minutes, for 6 minutes (3 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 85-90% of 1-RM SnatchC.
Take 20 minutes to build to today’s 1-RM Dead-Stop Front SquatD.
Every minute on the minute for 18 minutes:
Minute 1: 8-10 Alternating Reverse Lunges (185/125 lb – back rack)
Minute 2: 8-10 Supinated-Grip Strict Pull-Ups
Minute 3: 20/15 Calorie Row