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-
gym wod Workout
49 renegade rows
thruster
rows
push press
hollow rock
bike
jump rope
hollow rock
toe touch
rower -
GW W AMRAP 13.1 Power Snatch burpee Workout
Strength:
15min. to find
3RM power snatch touch and go (hice con 50kg pero no buena tecnica)
1RM Power snatch (55kg con mala tecnica)
WOD 13.1
AMRAP 13
30 burpees to the marc (tocar algo a 20cm en el salto)
30 power snatch 40kg/30kg (hice con 30kg)
20 burpees to the marc
20 snatch 60/40 kg (hice con 40kg)
10 burpees to the marc
Max snatch 75/50 kg (hice con 50kg)
(hice 120 reps) -
Rowing fun Workout
-
4 RFT: Air Squats, Box Jumps and Power Cleans Workout
4 rounds of:
20 Air Squats
10 Box Jump (step up)s, 20 in
5 Power Cleans, 45 lbs -
-
-
-
OPT Workout
A. Bench Press
10-6-4-2-2-2-1-1
+
10' AMRAP
60 Burpees
30 OHS, 95lb
10 MUA. 185-205-215-225-235-245-255-265
+
131 reps -
OPT Workout
A. Power Clean 1-1-1-1-1; rest 3'
+
12' AMRAP
10 PC, 135lb
10 Box Jumps
10 Wall ballsA. 225-245-255-265-275
+
5+10 -
Backsquat & Dirty Annie Workout
Backsquat
15-5-12-3
225,275,225,295"Dirty" Annie
50-40-30-20-10
Double Unders
Situps
*after each round, 5 front squat w/ 165#13:30