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-
Pull-ups - Push Press - Push-ups Workout
Pre-WOD
• 5k (24:14)WOD (15-12-9-6-3)
• Pull-ups
• Push press (90 lbs)
• Push-upsPost-WOD
• 100 sit-ups -
Track (Hurdle Drills/Jumps/Runs/Sprints, KB Throws, Strides) Workout
Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
6x8 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
6x7 Hurdles Runs (0.76mx2, 0.84mx2, 0.91mx2)
6x4 Hurdles Runs + 3 Hurdles Runs (0.91mx2, 1.00mx2, 1.07mx2)
3x1 Hurdle Sprints at 1.00m
3x2 Hurdles Sprints at 1.00m (5-step)
10x3 Hurdles Sprints over 30m at 1.00m (5-step + 3-step) (5.20 seconds - 5.50 seconds)
6xKB Throwing Sequence (4 KB Broad Jumps + 1 KB Throw)
4x80m Easy Strides on Grass
Gymnastics (Handstand Holds, 10 BW Pullups + 5-4-3-2-1 Weighted Pullups 10kg, 15kg, 20kg, 25kg, 30kg)
1 Lap of the Infield + Static Stretching (Cooldown) -
MGW W AMRAP power snatch, OHS, deadlift, burpee over bar, run Workout
Strength:
E2MO2M 14min
3 reps power snatch (70/80%) (hice 5 con 45 y 2 con 50kg)
WOD
In team of 2 AMRAP 18
5 ohs 40kg
5 power Snatch 40kg
10 deadlift 40kg
10 burpees over bar
run 200m
(hicimos 9 rondas) -
Onerous Workout
"Onerous"
(of a task, duty, or responsibility) involving an amount of effort and difficulty that is oppressively burdensome.Pre-WOD:
5x3 Back SquatWOD - For Time 20Min EMOM switching
10 Rounds of the following
- 15 Wall Balls (20#,15#) RX
- 3 Clean & Jerks (155#,105#) started with 85# dropped to 65# -
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12/18/2013 - FS, Row, Reverse Lunges, KB Snatch, BJ Workout
A) Front Squat 3-4x3 @ 30X1; rest 2 min (heavier than 12/13)
SCORE: 300
+
For time:
- 1,000m row
Rest 1 min
3 rounds of:
- 12 front rack weighted reverse lunges (135/95, 115/75, 95/55)
- 12 KB snatches (heavy)
- 12 box jump step downs (24/20)
Rest 1 min
- 1,000m row
SCORE: 16:33*try and match row times
*pick steady pace to grind through this one
*frontward and/or unweighted lunges are ok if reverse are unattainable
*snatches can be broken up however if needed, 12 total per round -
Swiftly Workout
Pre-WOD:
-5X5 Bench Press - 135-275#
-2 Man 2K Row For Time
-50 GHD Sit Ups or 50 T2BWOD - For Time
40-30-20-10
-Push Ups
-Double UndersDecided to do the full 2k row by myself - tried for sub-7:00 but ended up at 7:06 (1:46 pace) - was too aggressive at first hit 1:19 pace at one point but wore myself out. I was garage for the rest of the WOD.
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Track (Hurdle Drills, Pole Vault) Workout
Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
Some Pole Vault Sprinting Drills (high knees, B-skip, straight-leg bounds, jumping skips, walking skips)
Pole Vault Plant Drills (10 reps)
Pole Vault Jumps (6-steps, 22-steps)
Gymnastics (2x3 Rope Handstands + 1 Rope Climb, Some Handstand Holds, 2x5 Shoulders-to-Hands Deficit HSPU)
Static Stretching (Cooldown) -
couplet rounds of rebounding box jumps x 10-12 & dumbell single arm snatch x 5 each arm Workout
I did rounds of the following, increasing the weight for the dumbell snatch and the height of the box almost each round until the end and I used that for 2-3 rounds.
35 lbs, 40, 45, 50, 55, 60, 60, 60
I was doing about 10-12 rebounding reps for the box jumps. I got probably about 32-34" for the box jumps, but stopped with increasing the height and the weight to work on fast reps and keep good solid form. each round was a bit taxing but not too bad. It was not a winded workout, but my legs were tired for sure.