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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Bolt Workout
Pre-WOD
3X
15 Wall Ball
Broad Jumps1X20 Back Squat (Body Weight or heavier)
(225)10 X 100 meter sprints
Post
Pidgeon & mountain climber stretches -
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27/05/2017 Workout
Metcon
400 Metre Row
80 single unders, 40 Push Press (95/65), 20 Pull Ups, 20 med ball sit ups (15kg/10kg)
300 Metre Row
60 single unders, 30 Push Press, 15 Pull Ups, 15 med ball sit ups
200 Metre Row
40 single unders, 20 Push Press, 10 Pull Ups, 10 med ball Sit Ups
100 Metre Row
20 single unders, 10 Push Press, 5 Pull Ups, 5 med ball sit ups. -
Row + Thrusters + Muscle Ups Workout
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Monday's WOD 4.23.2012 Workout
Pre Wod:
Find heaviest weight for back squat 1x20 reps: 195lbs (bodyweight)5 Rounds for time:
200 mtr sprint
10 plymetric push ups with 45lb flat weight
20 reps - 45 lbs Russian Twists -
Monday Strength Workout
Squat 5.5.5.5.5
95.120.145.165.190
Bench 5.5.5.5.5
45.55.70.80.90
Bent Row 5.5.5.5.5
55.65.75.85.95starting a m-f-w strength addition...day 1 was fairly easy...we'll see how the rest goes
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30/11/2016 Workout
10 rounds of max effort kipping pull ups then 5 rounds of max effort strict chin ups. 47, 20, 17, 18, 18, 17, 14, 15, 14, 13, 6, 7, 7, 8, 7. 228 reps.With Paddy, Braggy, CJ, Jordan and Jonesie.
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WOD 201118 Workout
5 rounds of:
6 Strict Handstand Push Ups
12 Hang Squat Snatch 50/35
36 Double Unders or 75 SU