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-
120307 WOD Workout
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Jerry Can / Sandbag Shuttle Workout
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Jerry Can / Sandbag Sprint Workout
260m Sandbag Run (90#)
260m Jerrycan Carry (50# ea)*This was done after a 5 min rest from Jerry can / Sandbag shuttle
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5 mile run South Park Workout
Ran 5 miles in through South Park on roads to get hills in.
Total Time: 44:40
Average Pace: 8:56
Elevation Gain: 240 ft -
Run/Pull-Ups/Back Extension/Sit-Ups Workout
Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plateCompleted 5 rds + 400 run
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Hercules (Shortened) Workout
5X5 Back Squat
5X5 Bench PressI think I got up to 95 or 105 on the back squat (I did not take good notes that day...) and up to 80 on the bench press. Feeling pretty weak!
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Back Squats are FUN! Workout
10 Back Squats (275# M, 135# W)
10 Shoot Thru
10 Back Squats (275# M, 135# W)
10 Rin Dip
10 Back Squats (275# M, 135# W)
10 Shoot Thru
10 Back Squats (275# M, 135# W)
10 Ring DipUsed 95# on the squats...wanted to get good depth.
Ring dips w/ blue band
I am good and sore already!
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Clinique de Pain Workout
6 min AMRAP partner stations with 2:30 rest between. Partnered with Wes.
1) P1: muscle ups x 3
P2: wall sits2) P1: 20 hand release push ups (40lb weight vest)
P2: weighted sit-ups3) P1: overhead Squats x 8 (95lb)
P2: plank hold4) P1: 14 walking lunge steps (40lb vest + 45lb plate)
P2: box jumps (24" with 40lb vest) -
Practise Monday - Jan 8th Workout
HIIT Speed interval Warm up - Treadmill ( Sprint Speed 15 for 2 mins /Walk speed 7 for 1 min ) 4 sets
Hand stand Hold - Max rep 49 secs
Overhead squat progression - PVC, 20kgs, 30kgs, 35kgs ( 10 reps each and 3 Max rep for 40kgs.