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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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! -
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11-08-2012 Workout
21 Front Squats (FS) #135
10 Burpees
15 Front Squats (FS) #135
10 Burpees
9 Front Squats (FS) #135
10 Burpees -
Sunday Special Workout
Group Warm Up:
24 Mountain Climbers
Tabata (2 minutes/movement)
(1) Plank Holds
(2) Overhead Squats w/ PVCGroup Mobility:
Standing forward bend
Shoulder rotations
ScorpionMetCon:
15-12-9*
Wall Ball Sit Ups (20 lb./14 lb.)
Kettle Bell Walking Lunges (1 pood/.5 pood)
Knees to Elbows
Stick Jumps (24"/20"/12")*After completing the noted sets, do the corresponding exercise
15s - 30 Narrow Hands Push Ups
12s - 24 Ring Rows
9s - 18 Wide Hands Push Ups -