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-
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Ninjat 14-16v taito Workout
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The 75's and the Halves Workout
Holy-freaking-hell. This was the most exhausting, grind-it-out WOD I've done.
20 LBs Weighted Vest for All
75 Thrusters with 75 LBs
Run 800 meters
75 Pull Ups
Run 800 meters - Farmer Carry 52 LBs Kettle Bell
75 Push Press with 75 LBs
Run 800 meters
75 Squats
Run 800 meters - Farmer Carry 52 LBs Kettle BellOnce all participants are done, the group finishes with 10 synchronized push ups.
Our coach got this workout from SealFit. I think we've all decided to stop letting him visit SealFit!
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Cindy with some bite Workout
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Boulders for Shoulders WOD 5 Workout
Barbell Push Press (Strict):
- 40kg x 8 = 320
- 50kg x 8 = 400
- 55kg x 8 = 440
TOTAL = 1,160Dumbell Shrug:
- 34kg x 8 = 544 (each arm)
- 38kg x 8 = 608
- 42kg x 7 = 588
TOTAL = 1,740Barbell Front Raise:
- 17.5kg x 8 = 140
- 20kg x 8 = 160
- 20kg x 8 = 160
TOTAL = 460Seated Upright Butterfly Curl:
- 10kg x 8 = 160 (each arm)
- 10kg x 8 = 160
- 10kg x 8 = 160
TOTAL = 480GRAND TOTAL = 3,840 -
Weightlifting strength Strength
• 2-2-2-2-2 of:
BB Power Clean
90-95% Heavy 2-2-2-2-2 reps
Use load Heavy of last week -
Back Squats & Jumping Helen Workout
Strength:
- 4 x 6-8 reps of back squat, increasing weightWOD:
- 50 double unders
- 21 kettlebell swings
- 12 pull-ups