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-
Heavy FGB Workout
3 rounds for max reps of:
60 sec wall ball shot, 12# at 12' target
60 sec power clean, 95#
60 sec box jump, 24"
60 sec push press, 65#
60 sec row for calories
60 sec rest71/71/73 = 215
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2-2-11 WOD CFSC Workout
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Calorie Row, Knees to Elbows, KB Swings, Pistols, Wall Climbs Workout
1 Minute of:
Calorie Rows
Knees to Elbows
Kettle Bell Swings (24 kg)
Pistols
Wall Climbs3 Rounds (1 Minute of rest between rounds)
Score = total calories + reps. My result - 236
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2-3-11 Thursday WOD Workout
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Lots of musing Workout
my off day technically, feeling pretty good about the diet, but knowing i am not getting a ton of calories kinda makes me re think if i should still be strength training.
260 kettlebell swings.
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The Lumber Jack Workout
1 Minute of Squat Cleans (95lbs/55lbs) =1pt for each rep
3 min rest
1 Minute of Squat Cleans (135lbs/85lbs) = 3pts for each rep
3 Min rest
1 Minute of Squat Cleans (155lbs/95lbs) = 5pts for each rep
3 min rest
1 minute of Squat Cleans (185lbs/115lbs) = 8pts for each rep
3 min rest
1 minute of squat cleans (205lbs/125lbs) = 12pts for each rep
3 min rest
1 minute of squat cleans (225lbs/135lbs) = 17pts for each rep
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Run 400m. Three Rounds of Power Snatches (85/55) and 35 DU's...Run 400m Workout
WOD - For time:
Run 400m,
Three rounds of the couplet;
15 Power Snatches (85/55)
35 Double Unders,Run 400m