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-
Hustle Workout
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Mainsite WOD - 090312 Workout
Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
95 pound Sumo-deadlift high-pull, 15 repsFor the CTB Pull-Ups, I used a band for assistance. For the Burpees, I had to break these into smaller sets to get through them (I really need to work on these more often). The SDLHP's I did Rx'd.
Took me 17:30 to complete.
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Push Up Shuttles Workout
Build up shuttle sprints starting at 10 yards and increasing 10 yards on each shuttle until reaching 100 yards. Then begin to shuttle back down decreasing each shuttle by 10 yards. Perform 10 push ups after running 10 yards, and decrease the number of push ups performed by 1 each time you increase the running distance. And then decrease the number of push ups performed by 1 each time you decrease the running distance.
EX:
Run 10 yards, 10 push ups
Run back 10 yards, 10 push ups
Run 20 yards, 9 push ups
Run back 20 yards, 9 push ups
Run 30 yards, 8 push ups
Run back 30 yards, 8 push ups
etc... -
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Fast and Furious Workout
25 Walking Lunges
20 Pull Ups
50 Box Jumps
20 Double Unders
25 Ring Dips
20 Knees to Elbow
30 KB Swings
30 Sit Ups
20 Hang Squat Cleans (Rx 35 lbs. DB)
25 Back Extensions
30 Wall Balls (Rx 20 lbs) -
40s & Double Unders Workout
Perform all exercises with 95 lbs. Barbell
40 Deadlift
40 Back Squat
40 Sumo Deadlift High Pull
40 Push Press
100 Double Unders -
7 Minute AMRAPs Workout
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Ring Dips, Kettlebell Swings, & Squats Workout
Strength:
Deadlifts
(10 – 8) 5 – 5 – 5WOD:
12 Min AMRAP
4 ring dips
8 Kettlebell Swings
12 Squats
*complete 3 deadlifts after every 2 rounds -
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100 pullups, 100 pushups, 100, situps, 100 air squats - all wearing a 20 lb vest Workout
100 pullups, 100 pushups, 100, situps, 100 air squats - all wearing a 20 lb vest
I did this one like a slow and steady pace. Actually my grip was slipping a bit on the pullups. The bar is really smooth. Of course the pullups took the longest. I started with i think 6 sets of 10 then sets of 6 & 5 and at the end 3s. Pushups were similar in that I did I think 5 sets of 10 then a bunch of 8's then 6's and 5s. Situps were the easiest. I did 20, then sets of 15, and I did 2 sets of 10 at the end. Air squats were fine, but my legs were cramping up after I did the first 35, so I was doing 15 then a few seconds rest and repeat. I would sit down and shake out the legs. If I really squeezed at the top, the quads would just lock up for a few seconds each rep.. made them slow, but I just did them slow and steady....
what a difference the vest makes... like twice as slow and a totally different feeling. Glad I did this WOD last night.