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-
Tabata Workout
WoD 1. On the minute for 3 minutes:
3 Squat Cleans
Increase weight each minute from around 60-65% of 1 Rep Max in the first minute to 70-75% in the second minute and 80%-85% in the 3rd minute.WoD 2. Tabatas
- KB Swings (24/16kg) 8x (20s work + 10s rest)
- 1 min rest
- Wallballs (8/6kg) 8x (20s work + 10s rest)
- 1 min rest
- 7m Shuttle Sprints 8x (20s work + 10s rest)
- 1 min rest
- BF Sit-ups 8x (20s work + 10s rest)
- 1 min rest
- SDHP (24/16kg KB) 8x (20s work + 10s rest)
Lowest score counts, sum the total of all exercises.
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WOD 05-05-2013 Workout
AMRAP 25'
10 Hang power cleans (40kg)
20 toes 2 bar
400m run3 rounds, 10HPC, 20T2B
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Slick Murph Workout
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2013-05-05 - WOD #1 Workout
- 45 Double Unders
- 20 Ring Dips
- 5 rounds of
- 5 Deadlift 120kg
- 5 Bench Press 55 kg
- 10 Wallballs 8kg
- 20 Ring Dips
- 45 Double Unders
Lots of rest on this one, the wall-balls really killed me.
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2013-05-05 - WOD #2 Workout
For time 10 rounds of 10/9/8/7/6/5/4/3/2/1 reps of:
- Ring Rows
- Toes2Bar
- Back Extensions
- Burpees
- Thrusters (35/25kg)
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Baseline Workout Workout
Pre-WOD
Find 1RM Clean (Power or Squat)WOD: For Time-
500 Meter Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups -
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WOD 21-05-2013 Workout
PartnerWOD
150 Singles
40 HSPU / Handstand Hold
30 Toes 2 Bar / Bar hang hold
20 Pistols / Squat hold
100m Walking Lunges with 16kg KB -
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