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-
Zaterdag 2 maart Workout
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Dead Lifts, Pull Ups, rope cimbs Workout
1 rpm deadlifts = 80kg
In pairs 3 rounds for time
40 Dead Lifts
50 Pull Ups
4 rope climbs3 x 50m sprints rubberband
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Sprint Wod Workout
Doing a "Sprint" wod
4min amraps and 2min rest in between each station
Hang Cleans x 5 @ 50/30kgs 7 rounds
Air Squats x 10Slam Balls x 5 8 rounds
50m SprintsPush Press x 5 @ 50/30kgs 6 rounds
Ring rows x 10
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Tabata Row Workout
Strength
Front Squat- Heavy 3
Jerk- Heavy 3
Pull Ups – 3x max reps or 3rm weighted pull ups
Wod
Tabata Row
*Men 1000m, Female 850m
*Perform 1 burpee for every 5 meters below 1000 meters.88lbs Front Squat
78lb Clean and Jerk
Pull Ups Green and red band
10-13-9 -
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Tabata Row Workout
Strength
Front Squat- Heavy 3 - 83 lbs
Jerk- Heavy 3 - 68 lbs
Pull Ups – 3x max reps or 3rm weighted pull ups - 7, 8, 6 with green and blue band
Wod
Tabata Row
*Men 1000m, Female 850m
*Perform 1 burpee for every 5 meters below 1000 meters. -
3-1-13 Mason Dixon Games Workout
Competed in the Mason Dixon Games:
60m - time - 8.59 FAT (bad start and slow track) - finished third in age group
Shot put - 41.55ft (12.55m) - Decent throw - finished first and placed me 6th nationally.
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3-2-13 Front Squats & Metcon (Thrusters, GHD, Wall Walks) Workout
Strength:
Front Squats: 185x6, 205x6, 225x6, 245x6, 255x6
3 Rnds - 15 Thrusters (95lbs), 15 GHDs, 5 Wall Walks
Time: 13:58
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Snatches + Power cleans & Tough AMRAP 20 Workout
Strength:
15 x Snatch @ 155#
15 x Power clean @ 205#WOD:
AMRAP 20
15 Wall balls
15 KBS (1.5)
15 burpees -
Bench + Deads in a WOD Workout
Strength:
18 x Bench press @ 225#
* felt pretty tired today.WOD:
21-15-9
Deads @ 155#
Ring dips- I did 26 strict dips unassisted, had to scale to red band to finish.