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-
50 Double-unders + 30 db box step ups...3 rds for time Workout
WOD:
Three rounds of:
50 Double-unders
30 Dumbbell Box Step-ups (20" with 25's/16" with 15's)
***Competitors: Step it up to a 4" higher box with 10lb increase in weights.
-
Backsquats, HSPU, & Burpees Workout
2 Rounds for Max Reps
*Max Back Squats in 30 seconds (135 lbs)
Rest 2 min
*Max HSPU’s in 1 minute
Rest 2 min
*Max Burpees in 3 Minutes
Rest 3 minutes between rounds 1&2
TOTAL FOR TWO ROUNDS
*Backsquats= 19
*HSPU RX = 30
*Burpees= 106 -
-
Elizabeth Workout
21 - 15- 9
I was freaking slow as hell but did it Rx damn it! Really spent time (too much) focusing on technique and form on the Squat Clean. Ring Dips come pretty easy for me and was able to crank those out pretty darn quick.
135 is the heaviest clean I have attempted and completed. This time should be cut down to about 12 - 13 minutes next attempt.
-
111612 Workout
Strength/Skill
Snatch - 70% x 1 x 6 @95#
Clean & jerk - 70% x 1 x 6 @ 115#
Back squat - 77% x 2 x 4 @ 185#WOD
3 rounds for time of:
5 plyo pushups
10 pull-ups
15 wall ball (20#/14#)
20 OH walking lunges (20#/14#) -
-
-
-
Row & Mobility Workout
Total 60min
A.
Row for 30 min, easy pace, HR < 150 bpm
Avg. 2.22.4/500m, avg. HR 137
B.
Mobility for 30min -
3 rounds, 3 minutes each, AMRAP Workout
3 rounds, 3 minutes each, 3 minutes rest between rounds:
During each round, do AMRAP of:
1 power clean (135# M, 75# W)
3 push press
5 pull ups
7 air squatsRd 1 - 4 + 1 press
Rd 2 - 4 + 1 clean
Rd 3 - 3 + 1 cleanVery pleased to do this one rx'd.