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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5-1-12 Wendler & Freddies Revenge Workout
Wendler Strength:
Push Press: 5x135, 5x155, 5x175, 3x185, 2x205, 2x215, 3x185, 5x185, 5x185
Metcon: Freddies Revenge - 5 Rnds: 5 Push Press (185lbs), 10 Burpees
Time: 10:21
500M Row: 1:34
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400m sprints Workout
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Squat Challenge Day #7, then Run w/ 20# slamball, Pullups, Wall Balls, KB lateral lunges Workout
Squat Challenge Day #7 (45#)
Team Workout:
Person 1: Run 400m with 20# slamball
while
Person 2: 5 pull ups, 10 wall balls, 15 KB lateral lungesTrade places when person 1 returns from run.
MOD: Jumping Pull ups, 10# wallball, Green KB
12 + 20 rounds
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Front Squats and T2B Hell Workout
Warmup
400m Run2x
8 Goblet Squat 35# KB
8 Wall Balls 20#
8 Broad JumpsMobility
Elbows
WristsWOD
A) 5-5-5-5-5 -Find your 5RM for Front Squat
115-135-155-175-195 - 195 Was a new PR!!B) 5RFT - Coach turned it into an AMRAP with and 18min CUtoff
3 Rounds + 15Vicious WOD... however I did string 5 T2B together which is huge for me.
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Run and lift 2 Workout
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Saturday @ West - Fuelbine Prep (or decoy) Workout
Ski 20 cals for time
Row Max Watts
Curve 250m (0.15) for timeRecord in posts below
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Gobstopper Workout
30 x Lateral Barbell Burpees
400 Meter Run / 1 x Stairs
15 x Power Snatches @ 52.5/40kg
800 Meter Run / 2 x Stairs
15 x Power Snatches 52.5/40kg
400 Meter Run / 1 x Stairs
30 x Lateral Barbell Burpees