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-
Flutter Workout
Pre-WOD:
3 Rounds of Floor Press "Lynne"
-Max reps body weight floor press
-Max reps pull upsWOD - 20 Minute AMRAP:
-400 meter run
--30 Push Ups
--60 Flutter Kicks -
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Grapple Workout
Pre-WOD:
3 Position Snatch
-Floor
-Hang
-High HangWOD - 5 Rounds for time (15 Minute Cap):
-10 Power Snatches (#95/65)
-10 Over Head Squats
-10 Burpees (jump laterally over bar bell)Post:
3 X 1 minute weighted planks -
Kettlebell swings, Push-ups, Sit-ups, Squats Workout
For time:
100 Kettlebell swings
100 Push-ups
100 Sit-ups
100 Squats -
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5 x 1000 m Row Intervals Workout
5 rounds
600m at moderate pace, 60sec rest, 2x100m max efforts with 100m easy recovery between intervals.
Total: 5000m
Row Workout Details: Row 600m at mod pace, rest 60sec, row 100m at max effort, row 100m easy, row 100m at max effort, row 100m easy, row 600m at mod pace.
Row Pacing: Moderate = 2000m PR pace plus 5-15sec
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6-23-14 Back Squats Workout
Back Squats - 3x185, 3x215, 3x245, 3x265, 3x285, 3x305, 3x325, 3x335, 2x350