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-
Deadlift Strength
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 92%
*Set 6 – 2 reps @ 98%
Rest as needed -
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Assault bike & dball GtOS Workout
For time:
12cal assault bike
10 dball ground to over shoulder (50kg)
12cal assault bike
8 dball gtos
12cal assault bike
6 dball gtos
12cal assault bike
4 dball gtos
12cal assault bike
2 dball gtos -
Eira WOD Workout
Hang Power Snatch
3 x 3
@ 40 kgSnatch Pull
3 x 3
@ 60 kgOHS
3 x 3
@ 50 kgConditioning
For time:
21-15-9
Sumo Deadlift High Pull @ 42,5 kg
Push Press @ 42,5 kg
Lateral Burpees -
For time Workout
800 Meter Run
6 Rounds “The Chief” (60/42.5)
400 Meter Run
4 Rounds “The Chief” (60/42.5)
200 Meter Run
2 Rounds “The Chief” (60/42.5)“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats
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Clean & Jerk Strength
Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80% -
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Stupid Hot WOD! Workout
Warmup
100m Sprint
10 KB Swings
10 Burpee Box Jumps
100m SprintWOD
4RFT
205 Deadlift x7
240m Sprint
7 T2B
7 Strict Press 95#
1 Min rest between roundsDid this with a friend and was their first crossfit wod. modified movements were Sumo Deadlift with KB, Knees to Elbows or knee tucks, DB push press with 20lbs.
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PP/Burpee/T2B Workout
3rds
1 minute Push Press @ 135# (12, 12, 12)
1 minute rest
1 minute Burpee (15, 15, 15)
1 minute rest
1 minute T2B (15, 15, 15) -
Dead On Workout
Baseline: ROM Drills. 4 Rounds: Frog Complex with burpee chaser (65#).
Strength:
1-1-1-1-1 Deadlift
1-1-1-1-1 Bench PressWork Capacity: 2 Rounds for time:
10x Dead lift (135#)
10x Pull-up
10x Push-up