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-
Olympics & strength Strength
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Competitor 08072014 Strength
Total 90min
A. WU&Skill work
Row for 5min 20 sec slow, 20 sec fast
3 rounds: 15 amsu,20 DU, mobility
KPU practice for 15min
B. Strength
Push press, Wendler week 3
C. Metcon, for time
3 rounds
10 thruster 30kg
10 KB swing 20kg
10 burpee
1 min rest between rounds, then 3 min rest
then
1min ME DU: 62
1min rest
1min max row for calories: 18 cal
E. Post WO
1000m row
3x15 back raises -
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300 reps engine Workout
50 wall ball
50 KB swing 28/16
40 squat
40 DB snatch
30 sit-up
30 back extension
20 burpee
20 thruster 20/10
10 push-up
10 pull-up -
Skills Workout
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5 rounds of: 2:00 to do 1 round Cindy+1 round Mary, then rest 1 minute then do 2 rounds of: 2 mins. 2 rounds Cindy then AMRAP of Burpees in time left, 1 min. rest Workout
Do 5 Rounds of the following:
1 round Cindy: 5 pullups, 10 pushups, 15 air squats
1 round Mary: 5 HSPU, 10 Pistols, 15 Pullups
rest in time left
take 1 minute rest.Then go immediately into 5 rounds of the following:
For 2:00 - do:
2 rounds of Cindy: 5 Pullups, 10 Pushups, 15 Air Squats
then in time remaining do AMRAP of Burpees
Rest 1 minute and repeat -
8-14-14 Row, Back Squats, Metcon (KBs, K2E, Situps) Workout
1000m Row - 3:45
Back Squats - 3x185, 3x215, 3x245, 3x275, 3x305, 3x325, 2x345, 2x355, 5x275, 5x300
Metcon - 1Rnd: 50 Kbs (35), 20 K2E, 40 Kbs (45), 20 K2E, 30 KBs (53), 40 situps, 20 KBs (70), 50 situps