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-
Mainsite WOD kinda day. Workout
WOD 1
Mainsite - Wednesday 120509
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Time: 13:07 including rest time
Probably the hardest I have ever ran in my life. To match that pace for another 800m without the 2 minute rest would probably not be easy.Rest time was setting up for wod 2.
WOD 2
Thursday 120510
21-15-9 reps for time of:
L-pull-up - After my first set of 21 L Pullups I subbed Strict knee tuck pullups. Could not keep my legs straight and hold them out in front of me.
25 pound Weighted back extension
Time: 8:45 -
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Friday Fizz Workout
Wod a.
10 minute Amrap of:15 x OHS (bar)
15 x kettlebell @ 24 kg
200mtrsI managed 3 rounds plus 20 reps
Wod b.
30-20-10 burpees
90-60-30 skips
4 x chest to bar pullups between rounds
Time 7:49 -
''M.E. Bench Press & Divide and Conquer'' Workout
Warm-up Drills (05.10.2012)
Run 800m
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch
For Quality:
10 x Parallette Shoot-Through Complex
10 x DB Turkish Get-ups (alt.sides)''M.E. Bench Press''
Warm-up with 2-3 incrementally heavier sets prior to working up to a 1-Rep maximum personal record Bench Press.
5 - Bar
5 - 85
3 - 95
1 - 135
1 - 155
1 - 175 previous max
1 - 185 New 1RM''Divide and Conquer''
Complete for time:
10 x DB Burpee Squat Clean
50 x GHD/Abmat Sit-ups
8 x DB Burpee Squat Clean
40 x GHD/Abmat Sit-ups
6 x DB Burpee Squat Clean
30 x GHD/Abmat Sit-ups
4 x DB Burpee Squat Clean
20 x GHD/Abmat Sit-ups
2 x DB Burpee Squat Clean
10 x GHD/Abmat Sit-ups -
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Arms Workout
Chin Ups (shoulders touch fingers at top of movement):
- 3secs up, 3 secs down
- 7, 6, 5, 4, 3, 2, 1
- rest as required betweenStanding Hammer Curl + Weighted Dips:
- 10 x 16kg (each arm) + 25kg x 10
- 10 x 18kg (each arm) + 25kg x 10
- 10 x 20kg (each arm) + 25kg x 10
- 6 x 22kg (each arm) + 25kg x 10BW Dips + 20kg Plate Twists:
- 21 + 42, 15 + 30, 9 + 18Ezi Bar Curl + Lying Down Dumbbell Tricep Press:
- 10 x 20kg + 10 x 12kg (each dumbbell)
- 10 x 25kg + 10 x 12kg
- 8 x 30kg + 10 x 12kg
- 8 x 30kg + 10 x 12kgStanding Dumbbell Hammer Curl (palm facing chest) + 20kg Plate Sit Ups:
- 3 rounds
- 10 x 10kg (each arm) + 10Lat Pull Down Machine (Bicep Curl) + Plate Tricep Press:
- 3 rounds
- 10 x 19kg + 10 x 20kgSingle Arm Cable Tricep Pull Down (hammer grip, pull accross body):
- 3 rounds
- 10 x 6.25kg (each arm)Single Arm Cable Curl + Cable Hammer Curl:
- 10 x 8.75kg (each arm) + 7 x 13.75kg
- 10 x 11.25kg + 7 x 13.75kg
- 10 x 11.25kg + 7 x 13.75kg -
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"Susan" Workout
Supporting @danhibbert's wife in her fight against cancer.
118m of Burpee Broad Jumps
5 Rounds of the Triplet for Time:
12 Box Jumps (24"/20")
13 Dead Lifts (185/115)
17 Pull-Ups118m of Burpee Broad Jumps
Everything in this WOD was prescribed, except for the Pull-Ups (I used a green assistance band). Had a bit of a break walking between the gymnasium and the actual gym (3 lengths of the gymnasium, measured at about 37m).
Whenever I felt like I couldn't force any more reps, I started thinking about what others have to endure daily that makes this look like a walk in the park - followed by me telling myself to MTFU.
Definitely one of the most challenging WOD's I've ever done - thanks for the opportunity.
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WOD 120415 Workout
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Thrusters, Run, Pull ups Workout
10 Thrusters 95/65 (MOD 50#)
400m Run
15 Pull ups (MOD Blue Band)
Rest exactly 1 minute between rounds
5 Rounds
Glad for trying 50#. I was able to to all 10 without dropping the bar (still felt challenged tho), so maybe try 55# next time. Went back to the band for pull ups, tired of jumping pull ups. Blue was hard enough, could only do 2 or 3 in a row at the end. Work with bands for the next month or so, move toward green...