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-
50, 40, 30, 20 Workout
For time (30min CAP)
Using ONE bar 40# shoulders are dead this week
50 Deadlifts 115/85
50 Walking lunges
40 Back squats
40 Toes 2 bar
30 Power cleans
30 Burpee box jumps
20 Thrusters
20 Double under (Rx+ Triple unders)
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Track (Hurdle Drills, Sprinting Drills, Pole Vault) Workout
Track & Field
4 Laps of the Infield + Dynamic Stretching
Low Back Rehab Exercises & Glute Activation Work
Hurdle Drills (3xeach leg)
2x20m Sprinting Drills (All of them)
Pole Vault Plant Drills
Pole Vault Takeoffs (6-step & 8-step) + Pole Vault Jumps (10-steps)
Some Bubkas
1 Lap of the Infield + Static Stretching -
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12122014 CF SHOKA BOADILLA Workout
AFAP
- 3 sets of:
-- 40 weighted box steps (24"/20) (9/6Kgs).
-- 30 Toes to bar.
-- 2 x 20 seconds rings L-sit.
-- 10 HSPU. -
Peterson - Sealfit Workout
OPWOD WEDNESDAY 5/7/14
Baseline: Pre-SOP and box breathing, then ROM Drills. 20 minutes of grinder PT.
30 Push-ups, 30 squats,
30 sit-ups, 10 Burpees,
10 Windmills, 30 Push-ups,
30 Mountain climbers(4-count), 30 Flutter kicks(4-count),
10 Burpees, 10 Cherry pickers (4-count),
30 Push-ups, 30 Back Extensions (arm haulers)
10 Burpees, 10 Chain breakers,
30 Push-ups , 30 Lunges,
30 Hello dollies, 10 Burpees,
10 Trunk twists,
max sets of rope climbs (2-3 minutes in between sets)
2 ascentsBenchmark WOD: “Helen”. Complete 3 rounds for time of:
Run 400m
21x KB swing (45#)
15x pull ups
time: 2 rounds 17:08 -
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