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-
Vom & Puke Workout
For Time:
300 Double Unders (or 1000 singles); SINGLES
100 BurpeesPartition as you like.
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Conquer Workout
Strength: 5X3 Power cleans at 225
MetCon:
3RFT:
-400 Meter Run
-12 Deadlift (225)
-21 Box Jump (24") -
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Death by HSPU and DL Burpee WOD Workout
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simple medley Workout
warmed up for 5 min
25 squat
10 pull up green
20 lunge
10 pull up blue
50 twist cruch on ball
25 squat
10 lb push press
10 pull up blue close grip
10 step up each leg
20 push up
20 scissors
groucho- 10 forward 10 reverse
10 chin up blue
groucho again
20 push up
5 pull up blue
5 ching up close grip blue
10 push up
20 dips on bench....feet on floor -
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PSKC Comp Class - 8.20.12 Workout
Class will be at 4:30 on MONDAY
Strength:
7 x 2 Paused Front Squats (hold bottom position for 3 sec then come up. See videoMain effort:
4 rounds:5 Front squats (155/105 taken from the floor. If this is too heavy to do so, lighten the weight)
10 pull ups
15 HR Push ups
Stoplight runExtra credit:
Accumulate 2-4 minutes total in handstand (on wall or free standing) and/or headstand (this is optional for after your weights are put up. Time yourself with a phone or something)