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-
May 6, 2013 Workout
Warm Up:
3 x 12 Front Squats 55#
WOD
21-15-9-5
OHS
Box Jump
Farmer Carry 50#
Burpee
Pull-Up
200m RunTIME
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30 KB swings, one minute on, one minute off for 10 minutes Workout
ne minute on, one minute off for 10 minutes:
30 KB swings (32/24kg)
You have 1 minute to get 30 KB swings. If you do not get 30 KB swings in 1 minute, count a penalty and change to lighter KB. Perform this workout one minute on and one minute off. Total time is 10 minutes (5 minutes of work). For every penalty counted, perform a 1000 meter row
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WOD Workout
AMRAP 14:00
40 Double Unders
30 Walking Lunges
20m Low Hips Bear Crawl
5-10 Strict Pull-Up / Ring RowRx+: End each round with 1-3 Bar Muscle-ups
Goal: 3+rounds -
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Oly Strength
8 sets of:
1 Strict press + 3 push presses + 1 jerk (5sec pause on catch)
@ 70-80% of strict press 1RM -
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Stamina Squats Workout
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
@69% of 3-RM -
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Conditioning - "Hot Sauce" Workout
Part #1
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 95/65 lb, 42.5/29 kgRest 3:00
Part #2
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 115/85 lb, 52.5/38 kgRest 3:00
Part #3
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 135/95 lb, 61/43 kgRest 3:00
Part #4
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 155/105 lb, 70/48 kg