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-
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Gusto Workout
Pre-WOD:
-Work up to a heavy set of 3 Front SquatsWOD - For Time:
(#135/95)
-90 Double Unders/30 Power Cleans/15 Front Squats-60 Double Unders/20 Power Cleans/10 Front Squats
-30 Double Unders/10 Power Cleans/ 5 Front Squats
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CFPORVOO WOD 30.8.2014 Workout
10! ring push ups
1! strict pull ups
first round 10 ring push ups and 1 strict pull up, second round 9 ring push ups and 2 pull ups etc -
AirSquats/PullUps/HangPowerCleans Workout
Warm Up
3min Plank Hold
(Right, Middle, Left)2 Rounds of
25 DU
7 HR Push-Up
7 Burpees
7 Sit UpsMobility
T-Spine Smash
Posterior Chain SmashWOD
3 rounds of:
50 Air Squats
7 Pull-Ups [GREEN BAND - M]
10 Hang Power Cleans (135, 95#) --- [65#]CASH OUT:
800 M RUN -
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Interval Row Workout
OPTIONAL Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.Row 400 Meters
Rest 60 seconds
Row 600 Meters
Rest 60 seconds
Row 800 Meters
Rest 60 seconds
Row 800 Meters
Rest 60 seconds
Row 600 Meters
Rest 60 seconds
Row 400 Meters -
Invictus day 2 A Strength
Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch -
Invictus Strength
Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS) -
Invictus Strength
C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 4 reps @ 85% -
Strength Strength