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-
Track (Gymnastics) Workout
AM
Track & Field
Dynamic Stretching (Warm-up)
Gymnastics (Glide Kips, Bar & Ring Muscle-ups, Handstands, Flips)
Foam Rolling + Upper Body Stretching (Cooldown) -
NYE WOD Workout
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EMOM 20 mins Odd: 3 FS (185), Even: Deficit HSPU (strict) x 5 (hands on 25 lb plates) Workout
Alternating EMOM for 20 minutes of:
Odd: Front Squat 185 lbs x 3
Even: Deficit Hand Stand Pushups (strict) x 5 (hands on 25 lb plates - failed on last round and only got 4. I decided to try a kip on the last rep but I was done.Good WOD. I started my first set with 175 and then used 185 from then on.
All HSPUs were strict and deficit. Couldn't quite get that last rep.
I was going to stop on 8 rounds but did 9 with 185 and the first with 175 -
5 Mary, 10 Cindy, 15 MUs Workout
I did a strict bodyweight WOD of the classic mix of:
5 round of Mary: 5 HSPU, 10 Pistols (alternating legs), 15 pullups
(25 HSPU, 50 Pistols, 75 Pullups)10 Rounds of Cindy: 5 Pullups, 10 Pushups, 15 Air Squats
(50 Pullups, 100 Pushups, 150 Air Squats)15 Muscle Ups on Rings
For me I went out, conciously harder than normal to try to push the pace. I wanted to go a little harder and move while being winded. All movements were quality and only a few pullups were not all the way down.
I took a couple second break inbetween Mary and Cindy and then jumped up and started.
Muscle Ups were harder than normal. I did 3 sets of 3 reps with a very short break inbetween and then 3 sets of 2s. I was fighting to sit up and get over the rings on the usual last reps of each set. No misses or failed reps.
25 HSPU, 50 Pistols, 125 Pullups, 100 Pushups, 150 Air Squats, 15 MUs = 465 reps in 19:50 = 23.5 reps per minute. -
Lift Only Workout
Power Clean + Clean 159 (1+2)r2s - 165#
172 (1+2)r3s - 185
Snatch Balance 126 3r2s - 115#
137 3r - 135#
147 3r2s - 15#
Push Press 139 5r5s - 135#
Muscle Snatch 81 5r - 65#
88 4r - 65#
95 3r2s - 95# -
16' TABATA - Back Squat, Push Press, Box Jumps, Hang Cleans Workout
TABATA
4' Back Squats @ 95#
1' Break
4' Push Press
1'
4' Box Jumps
1'
4' Hang Cleans -