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-
Macho Man Workout
10 Minutes
Kettle Ball Swings (35lbs)
200M Run w/ Med Ball (20lbs)
7 push ups on minute every minuteCount total KB Swings. Partner swings until your run is over. Switch up.
In honor of the Macho Man, stop wherever you are, scream "Oh Yeah" and do 7 pushups every minute on the minute.
This was a freakin' blast!
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05-23-11 WOD Death By Squat Cleans & Box Jumps Workout
Death by:
Squat Clean 95lb
Box Jump 24in
Add 1 rep of each on the minute until you can no longer complete that number before the next minute starts. Score Box Jump and Squat Cleans when you fail at Box Jumps only do Squat Cleans. Then after you fail at Squat Cleans continue with 4 Squat Cleans and 4 Box Jump on the minute until 20 rounds. You must complete all rounds to Rx WOD. If you rest at your failure point you must make up that round on the 20 min mark.
I got 5 rounds of both squat clean and box jumps.
Then to round 7 full completion of squat cleans
I didn't get an RX due to the fact that I couldn't keep a 4/4 after my two round ends. -
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Hollow Rocks Workout
AMRAP 5 min
3 burpees
5 power clean 135lb1 min rest
AMRAP 5 min
3 burpees
5 power clean 135lb1 min rest
3 min hollow rock
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05-23-11 WOD Death By Squat Cleans Workout
Death by:
Squat Clean 95/65
Box Jump 24/20
Add 1 rep of each on the minute until you can no longer complete that number before the next minute starts. Score Box Jump and Squat Cleans when you fail at Box Jumps only do Squat Cleans. Then after you fail at Squat Cleans continue with 4 Squat Cleans and 4 Box Jump on the minute until 20 rounds. You must complete all rounds to Rx WOD. If you rest at your failure point you must make up that round on the 20 min mark.
--started w/65lb, but had to drop to 55lb after the 1st 2 rounds. only made it to 5 rounds b/f I had to scale back to 3 squat cleans + 3 box jumps. Box jumps: 18in box.
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05-23-11 WOD Deathy By Squat Cleans Workout
Death by:
Squat Clean 95/65
Box Jump 24/20
Add 1 rep of each on the minute until you can no longer complete that number before the next minute starts. Score Box Jump and Squat Cleans when you fail at Box Jumps only do Squat Cleans. Then after you fail at Squat Cleans continue with 4 Squat Cleans and 4 Box Jump on the minute until 20 rounds. You must complete all rounds to Rx WOD. If you rest at your failure point you must make up that round on the 20 min mark.
If you don’t understand ask a coach WHEN you get here….
Tough workout to rX. Feel week on squat cleans, again, form is the problem. Thinking I'm protecting myself when I am in fact endangering myself. Gotta do it right.
Still working on my DU/jumping rope, improvement is forthcoming but I'm still a long way from where I want to be.
I got 6SQ/6 Box jumps.
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Glad it wasn't 100... Workout
For Time:
50 Pull Ups
50 Kettle Bell Swings (Rx 53)
50 Double Unders
50 Overhead Squats (Rx 95/65) -
05-23-11 WOD Deathy By Squat Cleans Workout
Death by:
Squat Clean 95/65
Box Jump 24/20
Add 1 rep of each on the minute until you can no longer complete that number before the next minute starts. Score Box Jump and Squat Cleans when you fail at Box Jumps only do Squat Cleans. Then after you fail at Squat Cleans continue with 4 Squat Cleans and 4 Box Jump on the minute until 20 rounds. You must complete all rounds to Rx WOD. If you rest at your failure point you must make up that round on the 20 min mark.
If you don’t understand ask a coach WHEN you get here….