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-
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Run, Wall-Ball Shots, Sit-Ups, Run, Toes 2 Bar, Push-Ups, & Run Workout
WOD:
800m Run
3 x
18 Wall-Ball Shots
12 Sit-ups
400m Run
3 x
12 Toes 2 Bar
18 Push-ups
800m Run -
Hard routine + strength Strength
130 + 40 min
Warm up for 10 min1.Strict muscle up strength
A. Ring support hold
- 4 x 15 s.
B. Bottom of dip hold
- 3 x 15 s.
C. Feet assisted negative
- 2 x 3
D. Negative
- 3 x 1
E. Strict muscle up
- 5 reps2.Split jerk
- 2 RM3.Metcon
A. AMRAP8:
12 DB thrusters - 25 lbs
50 DU
Reps: 5 rounds + 12 thrustersRest 2 min
B. AMRAP8:
250 m ski
8 power snatch - 30 kg
5 BMU > 3
Reps: 2 rounds + 250 m ski4.Strength
A. 3 sets:
8 DB bench press - 30 30 30 30 lbs
8 3-point row - 35 45 45 lbsB. 3 sets:
10 low cable pulley - 40 40 45 kg
10/side sa. DB STOH - 35 35 35 lbs
8 side lateral raise - 15 15 15 lbsC. 3 sets:
8/side bulg. split squat - 30 30 30 lbs
8/side bicep curls - 25 25 25 lbs
8 hamstring curls - 10 10 10 kgD. Tabata shoulder press - 10 kg
E. EMOM7: abs
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Snatch balance + Hang Snatch + Snatch + Overhead Squat Strength
Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat
Build over the course of the five sets. -
Front Squat & Jerk Strength
Every 2 minutes, for 20 minutes (10 sets):
Front Squat + Jerk
*Sets 1-2 – 70-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 90-95%
*Sets 7-8 – 95%
*Sets 9-10 – 101+% -
Metcon 2 - 13/02/18 Workout
15min AMRAP
10 Dumbbell Snatches (22.5kg)
20m walking lunges (9kg MB)
15 wall balls (9kg MB) -
6 rounds or more of the couplet: Dumbell Bench press (6-8 reps), Single leg lunges (with rear leg raised behind on bench) holding dumbells at sides Strength
Do 6 plus rounds of the following couplet. Minimize rest and go for heavier weights overall.
Dumbell Bench press (6-10 reps each set) going really deep for max ROM and no bouncing, control the weightSingle leg lunges (with rear leg raised on bench behind) deep, holding dumbells at your sides
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11/11/14 Workout
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Fri Fun Day Workout
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Barbell Complex Workout
Strength
1x20 deadlifts 80kgWOD
30 reps for time of:
Barbell Complex 50kg (Power Clean + Front Squat (or squat clean ) + Overhead + Back Squat + Overhead)i used many variations throughout the workout. it was a nice and difficult wod! the barbell after the first ten reps felt really heavy!