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-
5/9/13 Workout
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Nancy Workout
130506
Rx:
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 repDid:
5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 repCould have done a little more weight
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Run 21/15/9 tire flips and jump throughs OHS X3 Workout
Ran to the high school to do tire flips than ran home. Did OHS X 3 in the back yard.
21/15/9 tire flip: 7:01
OHS X 3
45/65/85/95/115/115
OHS X 1
135/135/135/135 -
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Death BY Sprints Workout
Front Squat
5-5-5
Introduce Snatch BalanceWOD:
Death By 50M Sprints
On Minute 1, you run 1 sprint, minute 2, you run 2 sprints, and so on, until you cannot complete the number of sprints within that minute//
78-88-98-103 -
Oly Lifting + Sprints Workout
Skill
Sprints - 3x45m, 2x30m, 1x15m,
Snatch Complex - 60kg (1 Snatch Pull + 1 Snatch)
2x10 Weighted Leg Raises (3kg)Strength
3x5 Behind the neck Snatch-Grip Push Presses (60kg)
3-3-3-3-1 Back Squats
(95kg - 105kg - 115kg - 125kg PR - 135kg PR)
1x5 Deadlifts (135kg)