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-
Metcon Workout
150 SU
10 wall climbs
120 SU
8 wall climbs
90 SU
6 wall climbs
60 SU
4 wall climbs
30 SU
2 wall climbs -
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Cheat Workout/Jake Workout
Chest
started incline sets of ten
10/15/25/30 for 8
then flat bench sets of 10
45/65/70 for 8
then dips bodyweight 5/2/3
then 60 lb assistance 10/8/6/4
then cable flys 15lb 3x10 -
07-17-2013 Workout
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Corporate Ladder Workout
15 minute AMRAP
4 135# Floor Press, Run 200 meter Run, 4 Ring Rows
6 135# Floor Press, Run 200 meter Run, 6 Ring Rows
8 135# Floor Press, Run 200 meter Run, 8 Ring Rows
10 135# Floor Press, Run 200 meter Run, 10 Ring Rows
12 135# Floor Press, Run 200 meter Run, 12 Ring Rows
14 135# Floor Press, Run 200 meter Run, 14 Ring Rows
16 135# Floor Press, Run 200 meter Run, 16 Ring Rows
6 Ring Rows -
0600 CF Undisclosed Day 33 - Tabata Pull-ups, Dips, Squats, & Lunges Workout
Warmed up with jump rope. Got 6 triple unders unbroken, but it started hurting my L. upper hamstring. Kind of weird because it's been my L. lower hamstring that hurt.
Tabata 8 rounds of one exercise, then 1 minute rest, then 8 rounds of next exercise, etc.:
Pull ups (started with 8, ended up with 5)
Dips (10)
Squats (12)
Lunges (8)Shoulder mobility
High 90's with 60% humidity. Sweaty.
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A Chipper with a Final Catch Workout
Complete the following for time of:
25 HSPU
25 CTB pull ups
25 WBS 20/14 10′
25 KBS 32kg/24kg
25 over the box jumps 24″/20″
25 hang power cleans 155/105
**Catch: every time you set the bar down on the cleans you have to complete 10 T2B in order to complete the hang power cleans -
A Chipper with a Final Catch Workout
Complete the following for time of:
25 HSPU
25 CTB pull ups
25 WBS 20/14 10′
25 KBS 32kg/24kg
25 over the box jumps 24″/20″
25 hang power cleans 155/105
Catch: every time you set the bar down on the cleans you have to complete 10 T2B in order to complete the hang power cleans -
sets of: OHS x 10 + FS x 5 (all with same weight, right after each other) Workout
I did not bring my jumprope with me so I warmed up with a lot of stretching and then did some rowing:
Row 500m - pretty quickly at about 1:54 (rest a few minutes)
Row 250m - all out at about :47 (I did bump up the resistance to about 5.5 but should have probably gone even higher.. I was going too many strokes at like 42/ minute and was moving around on the seat a little too much.Rested a few minutes and started on the couplet OHS/FS
85 lbs
100 lbs
115 lbs
125 lbs
135 lbs (I did use the wrist wraps on this last set, mainly becuase I didn't want my wrists to be too sore and at bodyweight they get sore with OHS)
Honestly, the OHS felt great. I was going really low and keeping nice and tight and had no issues with body control, etc. Really I could have gone heavier easily, but I still got a good workout and stretched out and went home to do laundry and get a decent night sleep.
Post WOD:
I did 2 sets of: 50' walking lunge with 45 lb plate overhead and then immediatly put the palte down and push it on the floor back 50'.
great fun burner I have not done in a long time. -
Track (Pole Vault Drills, Approaches & Sprints) Workout
Track & Field
3 Laps of the Infield (Warm-up)
6x40m Pole Vault Drills (high knessx2, marchesx2, skipsx2)
4x40m Pole Vault Approaches
2x60m Sprints
Static Stretching (Cooldown)Midline
5x5 Weighted Leg Raises (5kg with 60s rest)