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-
7/9/12 Workout
5x5 Back Squat
5x5 Press12-Minute AMRAP of*:
200m Sprint (run together)
20 Medicine Ball Sit Ups (10/partner)*With a Partner
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The Chief Workout
Max Rounds in 3 minutes of:
3 Power Cleans (95)
6 Push Ups
9 Air SquatsRest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Rounds:
3+6squats/3+1squat/3/3+1clean/3+2clean -
OHS Fran Workout
Warmup:
3 rounds:
10 second samson stretch each leg
10 back extensions
10 GHDs
10 push ups
5 pull ups
5 95# OHSWOD:
For time:
21 - 95# OHS
21 - Pull ups
15 - 95# OHS
15 - Pull ups
9 - 95# OHS
9 - Pull upsOHS unbroken and fast, Pull ups were my weakness.
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6/30/12 Workout
60 Burpees
50 Box Jumps (24")
40 Push Press (45#)
30 Front Squat (65#)
20 Deadlift (130#)
10 Pull Ups (with band)
100 Med Ball Sit-Ups (14#) -
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Rope Climbs, Push-Ups, Sit-Ups Workout
4 Rounds:
3 Rope Climbs (6 Progressions)
30 Push-Ups
30 Sit-Ups -
C2B, Burpees, SDHP Workout
3 Rounds:
15 Chest to Bar Pull-Ups (Black Band)
20 Burpees
15 Sumo Deadlift High Pulls, 95/65 -
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Power snatch - burpees Workout
STRENGTH
3X5 front squats 60 kg ( 3 mns b/t sets)SKILL
DU ( 65 PR)WOD
15-12-9-6-3 for time:
power snatches (40 kg)
burpeesreally happy with my time, got better on this kind of wods!