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-
PUUUUUUUUUUUUUUUUUUUSEEEETAAAAAAA Workout
Skill 5x3
Rope climbs
Hang cleans
^beginners will receive block of instruction on rope climbing technique in preparation for the for 9/11 fundraiser workoutFinisher:
12 min amrap of
7 hang cleans (95/135)
9 burpees
12 oh lunges ( 6 each side 45/25) I used 35 and 45 lb -
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Helen Workout
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-upsFor this, I used a 55lb kettlebell for the swings, and I accidentally did 15 pull-ups (albeit with support). For each of the 400m runs, I got through the 1/4 mile at 9.0 mph.
Finished in 17:00.
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Mainsite WOD - 090412 Workout
For time:
95 pound Thruster, 100 repsAfter awhile, I began breaking this down into sets of 5. I was able to pace myself and finish in a time of 19:00.
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9-6-2012 Workout
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Warming down Workout
Elliptical - 35 minutes, Resistance 6, 3 miles
Turkish get-ups, 5 on each side (8 kg)
Kettle bell swings - 1 set of 30 @ 12 Kg
Stretching hips (front and back) - using Active Isolated Stretching (AIS) techniques
Kata - Jion1 hour
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5/3/1 Deadlift Week 1 + AMRAP Workout