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-
Week 6 Day 7 Workout
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For Time Workout
100 Double unders
100 Mts Run
4 Rope Climb
100 Mts Run
30 Front Squats 61kg
200 Mts Run Kbs 24kg
20 Kbs Snatch alt 24kg
100 Mts Run -
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8/11/13 HS Walk, PC, Row Workout
pre workout:
20 min skill work on your gymnastics movements than need some dedication
SCORE: Hand Stand Walk
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A. PC - build to a 3RM TnG
SCORE: 245
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Row 45 sec @ 95-97%
rest 5:15 x 7
SCORE (average Watts): 409, 405, 441, 404, 399, 414, 394Notes:
- skill work should be deep practice with some failing and learning but minimal CNS drain; record skills trained
- take as much time and rest as needed for PC TnG - pull under bar little more per rep - adjust
- record power output on 45 sec and compare to last week; improvement can be same effort for all sets, more power per set sustained, or more balance throughout for all sets -
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Fun 50's Workout
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box -
8-12 WOD Tabata Something Else Workout
“Tabata Something Else”
8 sets of each, 20 seconds on 10 seconds rest:Pull Ups. MOD ring rows
Push ups. MOD knees
Ab mats
Count Total reps from all exercises
Reps - 259
Ring rows were tougher than I thought. Went slow on ab mats to avoid the butt burn. Fail. And felt good on squats. Started with 10 per round and increased as I went along.
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