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-
Muscle-Up/Burpee Box Jump Couplet Workout
Skill
3x5 Weighted Leg Raises (3kg Dumbbell) (60s rest)Strength
5x3 Power Cleans
(67.5kg - 72.5kg - 77.5kg - 82.5kg - 87.5kg)
3x5 Shoulder Press (55kg)WOD
For time:
2 Muscle-Ups
10 Burpee Box Jumps (35")
4 Muscle-Ups
8 Burpee Box Jumps (35")
6 Muscle-Ups
6 Burpee Box Jumps (35")
8 Muscle-Ups
4 Burpee Box Jumps (35")
10 Muscle-Ups
2 Burpee Box Jumps -
The Jazzy Jeff Workout
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Boulders Workout
I.
--6 rounds--
6 Hand Stand Push-Ups (on parallettes)
20 doubleundersII.
Weighted Pullups
5x5x5x5x5 (increase weight each set) -
Friday HIT Workout
3 Rounds
10 Muscle Ups/Pull Ups or Ring Rows(x3)
10 Push Press 155
100 Double UndersCompleted 15 muscle ups and 15 STRICT pull ups (5 of each, each round)
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Mary Workout
AMRAP in 20 min of
5 HSPU
10 Pistils (one leg squat standing all the way up)
15 pull ups (throat to bar) -
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CF Invictus Performance WOD - 042513 Workout
Four sets of:
Against a 4-minute running clock, complete:
500 Meter Row
400 Meter Run
Push-Ups x Max RepsRest 4 minutes between sets
Because I was running a little short for time, I did three sets instead of four, but maintained a pretty decent pace.Ugh - I fucked this up. I only did a 250m Row instead of 500m. Nonetheless, I maintained a 1:38 pace for the Row, and an 8.5 pace for sets 1 and 2, and an 8.7 pace for set 3 for the 0.25-mile Run. For each set of Push-Ups I was able to get a set of 15 done.
Grr.