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-
PSKC Competitor Class 7.17.12 - Partner Chipper Workout
Class will be at 4:30 on Tuesday.
Skill:
8 min EMOM:
3 HSPU
3 pistols (each leg)WOD:
"C.U.W.'s Dirty-Thirty"
Partner up and follow through chipper (can't move on to the next movement until first partner is finished with the next movement):30 wall ball (20/14)
30 sit ups
30 box jumps
30 deadlifts (225/165)
30 DU (90 regular)
30 OH Squats (105/65)
30 pull ups
30 burpees -
Frontin' Workout
Back Squats:
-3 @ 80% of 1RM (255)
-3 @ 85% of 1RM (270)
-3+ @ 90% of 1RM (275)Metcon, for time:
-21 front squats (135)
-18 HSPU
-200m run/row
-15 front squats
-12 HSPU
-200m run/row
-9 front squats
-6 HSPU
-200m run/row -
07.13.12 WOD Deadlift Friday Workout
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Dumbbell Rows, Ring Dips, Pistols, Cleans Workout
3 Rounds For Time:
10 single arm dumbbell row - Right Arm
10 single arm dumbbell row - Left Arm
10 Ring Dips - SCALED Green Band
10 Pistols - SCALED Green Band
10 Cleans 35 kg -
07-16-12 Workout
3 Rounds of 5 min, switch every min to different station. 1 min rest after each 5 min round of:
Push Press #75
KB Swing #53
Wall Ball Shots #20
Box Jumps 24"
SDHP #75Round 1 = 67
Round 2 = 58
Round 3 = 50Total = 175
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Run/Ring Dips/Abmat/PC Workout
3rds
200m run
1min rest
1min ring dips (20, 20, 20)
1min rest
1min abmat situps (37, 37, 37)
1min rest
1min power cleans @ 155# (11, 11, 12) -
Frontin' Workout
Back Squats:
-3 @ 80% of 1RM (195)
-3 @ 85% of 1RM (205)
-3+ @ 90% of 1RM (220)Metcon, for time:
-21 front squats (115)
-18 HSPU
-200m run/row
-15 front squats
-12 HSPU
-200m run/row
-9 front squats
-6 HSPU
-200m run/row -
Bench Press Workout
PreWOD:
Bench Press 1RM at 295lbs
5 @ 75% -
5 @ 80% -
5+ @ 85% - did 7WOD - 15 min cap (can finish after cap time)
100 Double Unders
30-20-10:
Box Jumps (24/20) -
Sit-ups
Ring Dips
Pull-ups
100 Double Unders -
500 KB Swings Workout
Took up another challenge of 10k Swings in 10 days. Probably not going to hit that total since I just dont want to sacrifice family time in the evenings for another workout. So I will shoot for 10 days of 500 swings each and get them in during my day at work or within the WOD.
500 Russian KB Swings broken up into sets of 20 reps. last 100 reps were 25 EMOTM for 4 mins.