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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Dead End Workout
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Partner Sled WOD Workout
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12-4-12 Metcon (the "20s") Workout
Metcon: 1 Rnd -
20 Wall ball shots (20 pound ball),
20 Sit-ups,
20 Box jump (24″ box),
20 Push-ups,
20 reps - 135 pound Clean,
20 Double-unders,
20 Thrusters (35 pound dumbbells),
20 Pull-ups
20 reps 95 pound barbell Thrusters
20 Kettlebell swings, 1.5 poods
20 reps - 95 pound Push press
20 Ring Dips
20 reps -95 pound Sumo deadlift high pull,
20 Burpees
20 reps - 135 pound Back squat
20 GHD sit-ups
20 Walking lunge steps
20 reps - 135 pound Deadlift
20 Knees to elbows
20 reps - 135 pound Front squatTime - 31:40
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Run Annie Workout
Run 800m
Then,
“Annie”
50-40-30-20-10
Double Unders
AbmatsThen,
Run 800m
You will have 3 scores for this WOD- 1st 800m run, “Annie”, 2nd 800m run
3:48 / 8:12 / 4:24
Only 1 miss on DU's in the "20" group. 1 sec PR on Annie, lol. Though not bad considering the run before. Had to walk during the last 800m, I was just spent.
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Top Notch Workout
Pre-WOD
5X2 O/H Squat- 45,65,75,85,85For Time
200 Meter Run
7 Power Snatch (#135/95)
7 MU
200 Meter Run
5 Power Snatch
5 MU
200 Meter Run
3 Power Snatch
3 MU -
test Workout
Saturday January 25, 2014
Warm Up
Couch Stretch
Snatch drills with a bar/pvc pipe
Group warm upA. 10 Rounds For Weight and Movement
1 Squat Snatch
3 Box Jumps (30/24) Step Down*No Rush. Focus on good form. Increase weight up or down as needed.
B. “Tortoise & The Hare”
AMRAP 10
5 Power Snatch
5 OHS
5 Lateral Bar BurpeesNotes:
A. Focus on good movement. Step Down from the box.
B. No rush here. Pick a good manageable weight.Post WOD
Calf Stretch
Chest Stretch -
"JT" Workout
For Time:
21-15-9 Reps of:
-HSPU (sitting shoulder press - 65lb)
-Ring Dip
-Push upAs Rx, tried using parallettes to no avail, just not strong enough yet.
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