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-
12.04.2013 Workout
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AMRAP - pull-ups/push-ups Workout
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WOD @ Gymbox - Partner WOD Workout
200 KB Swing @ 16Kg
150 Goblet Squat @ 16Kg
100 Sit Ups
75 Push Ups
50 Burpess
25 Pull Ups -
Tue Work Workout
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Bear Complex, Lateral Burpees, and 200 m run Workout
30 minute AMRAP
3 bear complex @ 135#
6 lateral over the bar burpees
200 m run -
Wallball, KB Swings, Burpees Workout
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Heavy KB Swings & Landmine twisting thrusters each arm + Flight Simulator (DU Ladded up and down) Workout
Lunchtime WOD at Mid City:
I did a workout couplet doing usually 12 Heavy KB swings (2 pood) & then doing 6 reps each arm of presses rotating from the bottom position up to a single arm locked out position. I used the bar, 10, 20, 25, 30, 35 lbsKB swings felt good overall. I was using very good form overall and kind of snatching it up rather than long swings.
After a lot of sets of 12 KB swings and rotating single are thruster type presses with the landmine, I did a conditioning WOD.
I did the Flight Simulator WOD:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 of DUs.. ALL reps of a set must be Unbroken to count.
I went unbroken until I messed up on the last 15 set... no big deal. I completed it in about 8:45. I was conciously taking little breaks in between each set and staying calm to not miss any reps.. I wanted to see if I could go unbroken for all sets. I was using a new rope and it was a bit too long, but that made me slow down and jump a bit higher, but also not push too hard and just go slow and steady each set. -
OPT Workout
A. 6min EMOTM Power Snatch, TnG x 5 (moderate)
B1. Close grip bench press @30x1; 5,5,5,5; rest 90 sec
B2. Max CTB unbroken for 4 sets; rest 2:00C. 20 TGU (alt arms)
A. 135
B1. 155, 155, 185, 205
B2. 21, 17, 16, 15 (69)
C. 7:36 (1.5 pood KB)