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-
Cleans, Pulls, and Pull Under Volume Work Strength
Clean Pull Under from Extension
- 4x5 (Empty bar / light weight)
Clean Pull + Power Clean + Clean
- 1+1+1 - Every 0:45 x 10 Rounds - 60-70%
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- 1 rep - Every 1:00 x 15 Rounds - 70% +
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911 Firemen HERO WOD (with CAP) Workout
For time
20 Thruster 60 kg.
20 Burpees
20 clean 60 kg.
20 sit-ups
20 S2OH 60 kg.
20 Push-ups
20 OH-Squat 60 kg.
20 HSPU
20 Front Squat 60 kg.
20 Air SquatsPerform using the same barbell and No rack
TIME-CAP: 25 min.
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Bench Workout
Bench Press
170x5
Close Grip
115x8Felt sore from doing ring dips/burpees yesterday. Bench felt great. Close grip felt too easy
Wod
5rft
10 KettleBell Swings 55#
20 Air SquatsFelt good, towards the end my back was tweaking, didn't feel it in my legs.
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Ninjat 14-16v WOD Workout
25-30 min OTM:
*30 sec underhand grip hang
*30 sec bridge hold
*3-5 skin the cat
*20+20 sec side plank hold
*20 hip thrust with a band -
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11.12.18 - ADVENT WOD Workout
ENGINE :
IN GROUPS OF THREE :
10 cal AB
20 cal AB
30 cal AB
30 cal AB
20 cal AB
10 cal ABWOD :
For time :
42x KB S. Clean
30x Floor Press
30x KB.S. Clean
15x Floor Press
18x KB.S. Clean
9x Floor Press
