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-
gym wod Workout
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Team WOD - 4 Workout
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Track (Hurdle Drills, Jumps) Workout
PM
Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
22x8 Hurdles Drill at 0.76m (Left Skippingx4, Right Skippingx4, Left Side Skippingx4, Right Side Skippingx4, Alternating Leg Skippingx6)
2x6 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
Glute/Low Back/Hamstring Rehab Exercises
Gymnastics (1 Legless Rope Climb, 10 BW Ring Dips + 3x5 Weighted Ring Dips 10kg, 15kg, 10kg)
Static Stretching (Cooldown) -
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MGW CROSSFIT TEST Workout
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DB Complex Workout
Warm up shoulders
DB Complex:
6x Hi Pull
6x Bent Row
6x Hang Clean
6x Thruster
6x OHS/SOTS
6 Push-Up/Row
(3 Full sets with 25# DB)
I can't OHS/SOTS press with DB's so I just went from Thruster to push/row, and circled back around with lower weight OHS/SOTS to get used to them.10-1 Push Up Ladder - hands on DB's
10-1 Dip Ladder
4x - (30s work/30s rest) - seated DB Press @ 30#
8x - (30s work/30s rest) - Swings - 50# DB -
Strength Squat/Back Workout
6x3 front squat 6 back squat 130lb, 1 min rest
4x10RDL, 10 sumo dead 115lb, 70sec rest
5 max pullups small band 4/3/3/2/1
lat pull downs 6x8 at 90lb
barbell rows 3x8 at 65, 3x8 at 75
cable rows 3x8 at 135lb
drop set 8 at 135, 15 at 100, 20 at 60ln
dumbell rows 3x15 with 20 lb
6x12 leg raises
2x15 reverse flys -
Rambo + MMA Push Up Hybrid Workout
For time
30x Push-ups
Run 300m
30x Squats
Run 200m
30x Burpees
Run 100m
30x Sit-ups
Run 50m
30x Jumping jacks
PR- 10:48MMA Push Up – Big 10 Workout
For rounds:Push up knee to elbow L
Push up knee to elbow RPush up knee to side L
Push up knee to side RPush up Lateral L & R
Knee to elbow Twist L & R
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Strength Bench Workout
4x8 bench 65/75/75/75lb, 6 at 85lb, 5 at 85lb
flexed arm hand 75 in, 30 out, 40 in, 26 out, 27 in
4x7 incline 65lb
dumbell close grip bench 15/12/11 with 20lb, 60sec rest
seated strict press 3x45lb, little rest 7/7/6
skull crushers 10/8/6 with 20lb on bar
curls 4x11 20lb
3x15 tricep extensions 60lb
crunches max sets 92/30/22/23/16, 60sec rest
1 mile at 8mph, 7.5min mile -
Crossfit Workout
21 power cleans, RX 105, I did 95.
2:20
rest 5ish min
3 rounds
-7 clusters 75lb RX
-63 SU
3:55
rest 5ish min
5 rouns
-7 thrusters 65lb RX
-7 CTB pullups, green band
5:44