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-
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7500m row + 2000m row Workout
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"Don't Set It Down" Workout
Hang Power Snatch
1-1-1-1-1-1-1 PR 95 poundsPartner WOD
1-2-3-4-5-6-7-8-9-10
Run Ladder from 1-10 in alternating partner fashion. Run up ladder with one arm at a time.
Perform this with kb cleans (partner not working hold bell in rack position)Then perform this with kb Push Press (partner not working holds bell in OH position)
*Burpee penalty if bell has to be set down -
Bench Press + Explosive Pushups Workout
Weightlifting
Some Running and Skipping (also backwards) + Dynamic Stretching (Warm-up)
3x5 Bench Press (65kg)
5x3 Explosive Pushups (about 60s rest)
3x5 Barbell Rollouts (Close-Grip)
Static Stretching + Foam Rolling (Cooldown) -
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Delight Workout
WOD:
6 Minute AMRAP
-10 Wall Ball Shot (#20/14) I used 6, not much else was available
-10 Ring Dip (assisted)
(Completed 5 rounds)
6 Minute AMRAP
-10 Box Jump (18")
-10 T2B
(Completed 3 rounds)Post-Wod:
Bench Press 5-5- 3-3 -1-1
75-80-85-90-95-100
100 is a new PR! Wasn't able to do 105. -