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-
Saturday 10/20/2012 Workout
WOD 1 – AMRAP 10 Min
- Run 400m
- 15 Push Press: 75 lbs
- 1 Rope ClimbWOD 2 – Max Reps
- 1 Min. Max Rep Deadlift: 155 lbs
- 1 Min. Rest
- 1 Min. Max Rep Burpees (w/ Jump at top)
- 1 Min. Rest
- 1 Min. Max Row (Cal)WOD 3 – Chipper
- 15 Power Clean: 55 lbs.
- 30 Push Up
- 15 Front Squat: 55 lbs.
- 30 Pull Up
- 15 Power Snatch: 55 lbs.
- 30 Box Jump: 24"
- 30 Ab Mat Situp
- 15 Thruster: 55 lbs.
- 30 Toes-to-BarSCORE 1: 2 + 2/3
SCORE 2: 59
SCORE 3: 14:29 -
Sautzer Workout
60 pull up
50 swing
40 double under
30 globet squat
20 push up
10 burpeeI used 16 kg KB
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PT CLASS 188 Workout
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WOD: 10/22 Workout
Technique: Hi-Hang Cleans (knee extension only)
2 – 2 – 2 – 2 – 2 – 2 – 2-then-
4 rounds for total reps of:
In 90 seconds Row 250m then with the remaining time perform AMRAP of OHS @ 115/75#.
(Rest 90 seconds after each round – including the final round).
- THEN -
400m Run for time (absolutely all out effort). -
10-21-12 Sprint Intervals Workout
Sprint Intervals:
50 yds (on grass) - 7.3, 6.69, 6.31, 6.15, 6.09, 6.06, 6.09, 6.03, 6.00
120yds (on grass) - no time -
10-20-12 Front Squat & Metcon (Thruster, Ring Pushups) Workout
Strength:
Front Squats: 2x135, 2x155, 2x175, 2x195, 2x215, 2x225, 2x245, 2x265, 2x285, 1x305
10Rnds: 10 Thrusters (95lbs), 10 Ring Pushups
Time: 19:00
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