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-
2012 CF Games Chipper Workout
for time:
10x ohs (155/105) *did 95#
10x over the box jumps (24/20) my heel is jacked so I did toes to bar instead
10x thruster (135/95) *did 95#
10x power clean (205/145) *did 95#
10x toes to bar
10x burpee muscle ups
10x power clean (205/145) *did 95#
10x thruster (135/95) *did 95#
10x over the box jumps (24/20) my heel is jacked so I did toes to bar instead
10x ohs (155/105) *did 95# -
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1 Minute Stations Workout
Skill:
3 position Snatch
3 position Clean
Split Jerk TechniqueWOD:
1 minute stations for max reps:
Pull-up (25)
Push-ups (25)
Sit-ups (41)
Kettlebell Swings (32)
Push-ups (24)
Double Unders (61) -
GW Hammer Hero (Power Clean, Front Squat, Jerk and Pull-up) Workout
"Hammer"
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 secondsHice 4 rondas (total 21:00min:.2,5 - 3,5 - 4,5 - 5,5)
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Clean and Jerk EMOM - Week 2 + Front squat/DU Workout
2 x 185 EMOM for 3 minutes
Rest 4 minutes
1 x 210 EMOM for 3 minutes
Rest 4
1 x 235 EMOM for 3+ (hit 6 then 2 after dropping to 45 seconds)
WOD:
3 rounds
5 x 225 front squats (off floor)
50 double unders6 minutes-ish. Had to wait on the bar a few times.
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More & More Workout
1RM Shoulder Press
5@ 60% - 75
5@ 65% - 80
5@ 70% - 85WOD
Minute 1: 1 clean, 155/105
Minute 2: 1 HSPU
Minute 3: 2 cleans
Minute 4: 2 HSPU
Minute 5: 3 cleans
Minute 6: 3 HSPU
Continue to increase reps until you can't complete both movements in the alloted time.Failed HSPU on minute 6, completed rounds 7 & 8 of cleans before failing on 9.
Post WOD
4 rounds of:
10 weighted situps
45 second plank. -
August 1, 2012 WOD Workout
21-15-9
Handstand push ups- Mod to Bar in rack position with feet up
Hang power cleans 135#
This one was tough for me, not good and HSPU and need to become stronger to be able to do 45 HPC @ 155#
Did hit a PR for Jerk today at 185#.
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21-15-9 KB Swing, Ring L-Pullups, Burpees Workout
21-15-9 KB Swing, Ring L-Pullups, Burpees
I wasn't sure about the order for these, but usually want to end with the burpee... it's a good metcon piece and it taxes you before your start your next round. Also, the KB swings pre-fatigue your grip a bit before hoping onto the Ring L-Pulups.
I liked this WOD a lot.
I did this outside, EARLY this morning.
I am already gettign used to the KB (1.5) and it's getting easier. I think the handle is one element to get used to in stiffening the grip at the top, and I was kind of going through the hole a little more adn relaxing the grip a little on the decent and the initial pull. I was keeping my arms really relaxed and super straight for most of the movement, except at the top, where you have to be pretty tight.