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-
Orange Swirl Workout
21 Strict HSPUs
42 C2B Pull Ups
15 Strict HSPUs
30 C2B Pull Ups
9 Strict HSPUs
18 C2B Pull Ups2 red bands, 2 abmats
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Clean/burpees Workout
Warmup
3 rds
10 lateral jumps over barbell
5 bar facing burpees
10 squatsBergener warmup
Skill/strength
Squat clean find 3rep max 5x3
135/155/165/185/195WOD
1st minute complete 1 clean 1 burpee.
2nd minute complete 2 cleans 2 burpees
3rd minute complete 3 cleans 3 burpees.
Keep going up until can't complete reps within the minute
Weight used 135
6 6 cleans no burpees -
Shoulder Press, Push Press, Push Jerk Workout
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps85-95-100-105-110
110-110-110-110-115
115-115-115-115-115 -
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11.17.11 More Double Unders Workout
Blisters are stupid! Dont get them...
For time:
100 Double Unders
20 Push Press 115/75lb
100 Kb 24/16kg
20 Push Press 115/75lb
100 Double Unders -
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WOD Cayman Workout
Workout of the Day:
Push Press 3-3-3-3
Then:
Three Rounds for Time:
Run 400
Deadlift (bodyweight) x 12
Box Jumps 24/20 x 21
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9-1-13 Sprint Intervals Workout
Sprint Intervals:
100 yds (on grass, rolling start) - 8 x 100yds - 15.75, 14.65, 13.85, 13.67, 13.50, 13.34, 13.19, 13.09
40yds - 2 x 40yds - 5.28, 5.31 - foot started to hurt -