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-
Onerous Workout
"Onerous"
(of a task, duty, or responsibility) involving an amount of effort and difficulty that is oppressively burdensome.Pre-WOD:
5x3 Back SquatWOD - For Time 20Min EMOM switching
10 Rounds of the following
- 15 Wall Balls (20#,15#) RX
- 3 Clean & Jerks (155#,105#) started with 85# dropped to 65# -
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12/18/2013 - FS, Row, Reverse Lunges, KB Snatch, BJ Workout
A) Front Squat 3-4x3 @ 30X1; rest 2 min (heavier than 12/13)
SCORE: 300
+
For time:
- 1,000m row
Rest 1 min
3 rounds of:
- 12 front rack weighted reverse lunges (135/95, 115/75, 95/55)
- 12 KB snatches (heavy)
- 12 box jump step downs (24/20)
Rest 1 min
- 1,000m row
SCORE: 16:33*try and match row times
*pick steady pace to grind through this one
*frontward and/or unweighted lunges are ok if reverse are unattainable
*snatches can be broken up however if needed, 12 total per round -
Swiftly Workout
Pre-WOD:
-5X5 Bench Press - 135-275#
-2 Man 2K Row For Time
-50 GHD Sit Ups or 50 T2BWOD - For Time
40-30-20-10
-Push Ups
-Double UndersDecided to do the full 2k row by myself - tried for sub-7:00 but ended up at 7:06 (1:46 pace) - was too aggressive at first hit 1:19 pace at one point but wore myself out. I was garage for the rest of the WOD.
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Track (Hurdle Drills, Pole Vault) Workout
Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
Some Pole Vault Sprinting Drills (high knees, B-skip, straight-leg bounds, jumping skips, walking skips)
Pole Vault Plant Drills (10 reps)
Pole Vault Jumps (6-steps, 22-steps)
Gymnastics (2x3 Rope Handstands + 1 Rope Climb, Some Handstand Holds, 2x5 Shoulders-to-Hands Deficit HSPU)
Static Stretching (Cooldown) -
couplet rounds of rebounding box jumps x 10-12 & dumbell single arm snatch x 5 each arm Workout
I did rounds of the following, increasing the weight for the dumbell snatch and the height of the box almost each round until the end and I used that for 2-3 rounds.
35 lbs, 40, 45, 50, 55, 60, 60, 60
I was doing about 10-12 rebounding reps for the box jumps. I got probably about 32-34" for the box jumps, but stopped with increasing the height and the weight to work on fast reps and keep good solid form. each round was a bit taxing but not too bad. It was not a winded workout, but my legs were tired for sure. -
Chipper - 3 rounds Workout
Practice the Back squat for 15 minutes with 30-50% of you one rep max.
Workout
Complete 3 rounds of the following as fast as you can:
1. Wall ball (10kgs/22lbs) 20 Reps
2. Sumo deadlift high pull 30 Reps with 15 Kgs / 35 lbs
3. Tuck jump 9 Reps
4. Push Press 30 Reps with 15 Kgs / 35 lbs
5. Hang power clean with 20 Kgs / 45 lbs 30 Reps
6. Push-up 12 Reps
7. Back squat 10 Reps with 90 Kgs / 200 lbs -
Crossfit Workout
21 power cleans, RX 105, I did 95.
2:20
rest 5ish min
3 rounds
-7 clusters 75lb RX
-63 SU
3:55
rest 5ish min
5 rouns
-7 thrusters 65lb RX
-7 CTB pullups, green band
5:44 -
Strength Bench Workout
4x8 bench 65/75/75/75lb, 6 at 85lb, 5 at 85lb
flexed arm hand 75 in, 30 out, 40 in, 26 out, 27 in
4x7 incline 65lb
dumbell close grip bench 15/12/11 with 20lb, 60sec rest
seated strict press 3x45lb, little rest 7/7/6
skull crushers 10/8/6 with 20lb on bar
curls 4x11 20lb
3x15 tricep extensions 60lb
crunches max sets 92/30/22/23/16, 60sec rest
1 mile at 8mph, 7.5min mile