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-
-
So many rounds/ Competition Group WOD Workout
Teams of Two, alternate as needed. Total score of all reps
4 min Rope Climb
1 min rest
4 min Shoulder to Overhead 155#
1 min rest
4 min Box Jumps 30"
1 min rest
4 min Burpees
1 min rest
4 min Squat clean 155#
1 min rest
4 min HSPU
1 min rest
4 min Deadlift 245#
1 min rest
4 min strict pull ups -
HSC Hell Workout
12min AMRAP
20 Hang Squat clean(HSC) 135/95--> mod 55
20 HSC 165/115--> mod 65
With the remaining time; perform as many HSC as possible 195/135--> mod 75
Total score of 51
-
Steph's Dirty 30 Workout
-
MGW Run Sprint, KB Swing and Plyo Push-up Workout
“Crushing Helen”
8 rounds for time of:
100 metre Sprint
8 KB Swing (heavy)
5 Plyo Push-ups -
Pull Push Workout
-
-
The Chief Workout
“The Chief”
5 rounds of:
3min AMRAP
3 Power Cleans 135/95
6 Push ups
9 Squats1 min rest between rounds
4, 3+9, 3+3, 3, 3 @ 95
-
WOD Workout
WFL *5 +load overhead squats with kettlebell
*10 +load thrusters with kettlebell10 pullups
10 burpees
10 KB thrusterspartner is hammering
Pullups with the band/jumping
kettlebell-12 kg -
Super Bowl WOD (with 9 year old son Nicky) Workout
First Quarter:
Sit ups
Up downs (aka Squat Thrusts).
Second Quarter
Pull ups
Elevated push ups.
Third Quarter
Reverse hollow body rocks
Box jumps.
Fourth Quarter
Overhead squats (45/35)
Wallballs.
At the conclusion of every Quarter you and your partner must head to the park across the street and accumulate 200 yards of football passing. Every pass that is dropped results in 3x Burpees each.