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-
Lynnish Workout
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Lynnish Workout
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Lynnish Workout
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WOD 080212 (Pushmore) Workout
Three rounds for time of:
15 Hang Power Cleans @ 45kg/30kg
15 Burpees
Beginner: Scale movements and load as necessary.
Advanced: Barbell @ 60kg/40kg.Result:- 9:17 (30KG)
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Call to Arms WOD 3 Workout
Dumbell Preacher Curl(EachArm)
3xLow:14kg,16kg,18kg=288kg
3xMed:14kg,16kg,18kg=288kg
3xHigh:14kg,16kg,18kg=288kg
3xFull:14kg,16kg,18kg=288kg
TOTAL=1,152kgWeighted Dip
BW+10kg * 10 = 940
BW+20kg * 10 = 1040
BW+30kg * 8 = 912
TOTAL=2,892kgBarbell Preacher Curl(2 sec Pause at Bottom)
30kg x 5 = 150kg
35kg x 4 = 140kg
40kg x 3 = 120kg
45kg x 2 = 90kg
45kg x 1 = 45kg
TOTAL = 545kgDumbell Tricep Extension (Each Arm)
12kg x 5 = 120kg
16kg x 3 = 96kg
16kg x 3 = 96kg
TOTAL = 312kgEziBar Reverse Curl (7.5kg bar)
17.5kg x 5 = 87.5kg
17.5kg x 5 = 87.5kg
17.5kg x 5 = 87.5kg
TOTAL = 262.5kgCable tricep pull down (single arm - palms upward):
8.75kg x 5 = 87.5
8.75kg x 5 = 87.5
11.25kg x 5 = 112.5
TOTAL = 287.5Towel Cable Hammer Curl to Front Extension (palms up, shoulder height)
8.75kg x 5 = 87.5 (Each Arm)
8.75kg x 5 = 87.5
11.25kg x 5 = 112.5
TOTAL = 262.5Towel Overhead Tricep Extension (Cable)
21.25kg x 5 = 106.25
21.25kg x 5 = 106.25
23.75kg x 5 = 118.75
TOTAL = 331.25kgTOTAL= 6044.75
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5/3/1 Press Week 3 - Clean/Burpee/DU AMRAP Workout
Strict Press:
5 x 115
3 x 130
1* x 145 (5 reps)15 min AMRAP:
5 x Hang clean (165lb)
10 x bar facing burpees
20 x DUResults: 8 rds + 10 reps
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8-3-12 Snatch Balance, SDHP, Burpees, DU'S Workout
Find 2rm of Snatch Balance (
)-135#
6/20/12 Last snatch balance, worked to 1rm - 145#Then,
3 rounds
15 Sumo deadlift high pull 135#
20 Burpees
25 Double unders <--- Completed all 75 with only 2 breaks
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8-2-12 Front Squats & Squat Cleans Workout
Front Squats: 2x135, 2x155, 2x185, 2x205, 2x225, 2x245, 2x265, 1x275, 1x285
Squat Cleans: 5x135, 5x185, 5x185, 5x195, 5x195, 3x205, 3x205, 2x220
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