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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rowing jerk Workout
PreWOD: Work up to heavy jerk, 115#
WOD: for time -
1K row then
100 shoulder to overhead 95/65 -
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The Seven Workout
7 Rounds for time of:
7 HSPU
7 Thrusters 135lbs
7 Knees to elbows
7 Deadlifts 245lbs
7 Burpees
7 Kettlebell swings 70lbs (2 Pood)
7 Pull-upsWas "mad at life" and needed a WOD that would destroy me. PERFECT CHOICE, it was 55:06 of pure pain and focus, all problems faded away and afterwards felt f*cking awesome for finishing it! (Trust me, you will think of quitting on round 3!)
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07.23.13 HSPU, Hang Power Snatch, abmat, Run Workout
Group warm up, then;
20min AMRAP
5 Handstand push ups MOD off of dip bars
10 Hang power snatch 95/65
15 Abmats
200m Run
Rounds 5+3
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WOD Workout
Strength 1.1:
5 Press @ 65%
5 Press @ 75%
5+ Press @ 85% (Do as many reps as possible)Conditioning – 8 Rounds For Time: (20 min timecap)
5 Dumbbell Thrusters (25% Bodyweight) @35
10 Toes-to-Bar
15 Kettlebell Swings (70/44) @53Post-Workout – AMRAP in 2 Minutes:
Renegade Rows (Use DBs from Conditioning) -
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Happy 20-20-10 Workout
3 Rounds:
20 cleans
20 Steps to 24 inch with 16kg kb hold (10 times each leg)
10 push presses -
Garage Games WOD #3 Workout
For time:
15 cleans 155#
30 T2B
30 box jumps
15 C2B pull ups
15 KB thrusters 1.5pd
30 burpees
30 OH lunges 45# -
Power Clean, Push Press, Back Squat Workout
4 Rounds
12 Power Clean
9 Push Press
6 Back SquatI started at 120lbs, that was too much, ended up dropping to 105 for the final 2 rounds.