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-
Flight Simulator Workout
Flight Simulator
5, 10, 15, 20…50, 45, 40…10, 5 Reps of Consecutive Double Unders
Scaled
SINGLES 25-50-75-100-125-150-175-200-225 (stalled out here as time ran out)20 Minute Cap
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Buccaneer Workout
” Buccaneer “
3 Rounds for max reps in 1 minute of:
Kettlebell Swings (53,35)
Box Jumps ( 24, 20)
Toes To Bar- Knee to 90"
Jumping Lunges ( not very low ones)
No rest between rounds -
10 Mile Long Run Workout
10 miles thru South Park
Total Time: 1:33:57
Avg. pace: 9:23
Avg. HR: 134
Elevation gained: 519ft
Calories: 1433 -
Integrated Fitness WOD Workout
Skill:
2 rep max weighted pullup - 80#WOD: 9 min AMRAP
3 Power Snatch
6 Push up
12 AMSUTotal rounds of 9+11 sit-ups
RX'd (95/65)
Used 75# to take it easy on back, focus on form.
Back felt good afterwards -
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12-12-2011 WOD Workout
Power Clean 5-5-3-3-1-1
Rest 5 minutes then,
4 rounds
30sec Pull ups
30sec KBS 1.5/1p
30sec Burpees
30sec Dips
30sec Squats
30 seconds of work MUST be MAX effort!!!
No rest between exercises, rest 1 min between each round. Score is total reps.
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4 mile easy run Workout
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Body Weight Squat Cleans Workout
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