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-
Fury Workout
Pre-Wod:
Front Squat: 5 (1 second at the bottom); 4 (2); 3 (3); 2(4); 1 (5)For Reps:
-5 minutes: Run 800 meters then with remaining time- AMRAP of 5 KB Swings, 5 Goblet Squats-2 minute break
-4 minutes: Run 600 meters then with remaining time-AMRAP of 5 KB Swings, 5 Goblet Squats
-2 minute break
-3 minutes: Run 400 meters then with remaining time-AMRAP of 5 KB Swings, 5 Goblet Squats
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Easy Does It Workout
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Hang It Up Workout
Pre WOD
5X2 front squats
5X2 power cleansWOD
7min clock
1min AMRAP thruster (95#)Then
6min AMRAP
5 pull-ups
10 hang cleans (95#)
15 II unders -
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Hell Workout
1 power clean and jerk
5 push-ups
5 goblet squat (50#)
2 power clean and jerk
5 push-ups
5 goblet squat (50#)Continue this until 10 clean and jerk, finish with 5 push-ups and 5 goblet squats
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Power cleans/ ring dips Workout
Strength
3x5 push press 60kg (3 mns b/t sets)WOD
7 rounds for time of:
3 power cleans 70kg
4 ring dipsEverything was unbroken, except the cleans on the 6th round! It was tough and fast!
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gym WOD Workout
5 Ball Slams (50lbs)
10 Weighted Step-Ups (45lb each arm)
10 sit-ups
1 minute ring plank (jesus h. christ these are harder than they look) -
Sat Pain Clinic 11/3/12 Workout
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Heavy Squat Clenas/Ring Dips Couplet Workout
Skill
On the Minute for 10 minutes: 25 Double Unders
These were fast!WOD
Three rounds for time of:
3 Squat Cleans, 80kg
20 Ring Dips
The cleans got really heavy and the ring dips were heavily broken! Still it was an awesome wod.Endurance
3x800m Run (2min recoveries)
3:00 - 3:10- 3:23
The last run could have been a lot faster but since from the start of the workout I just felt really heavy and slow and so I couldn't sprint fast at the end of the run! -