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-
OLY WOD's and Met Cons Workout
OLY WOD Week 3/Day 2
Hang Power Snatch 10x75 10x85 10x95 10x105 10x105
Snatch Pull from Knee 10x115 10x115 10x115 10x115 10x115
Power Snatch 2x75 2x85 2x95 2x95 2x95 2x115 (PR) 2x115 2x115 2x115 2xFail@115
Snatch Grip RDL 10x105 10x105 10x105 10x105 10x105Then
Men's Met Con
3 Rounds for time (Finshed 28:36...blah, blah, blah)
800m run
25 burpees
50 squats
25 hand release push upsWomen's Met Con
20 min AMRAP
200m run
10 hand release push ups
10 bumper plate air squats
10 db swings (25#/20#)
10 supermans -
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Lynnish Workout
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Lynnish Workout
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Lynnish Workout
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WOD 080212 (Pushmore) Workout
Three rounds for time of:
15 Hang Power Cleans @ 45kg/30kg
15 Burpees
Beginner: Scale movements and load as necessary.
Advanced: Barbell @ 60kg/40kg.Result:- 9:17 (30KG)
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Call to Arms WOD 3 Workout
Dumbell Preacher Curl(EachArm)
3xLow:14kg,16kg,18kg=288kg
3xMed:14kg,16kg,18kg=288kg
3xHigh:14kg,16kg,18kg=288kg
3xFull:14kg,16kg,18kg=288kg
TOTAL=1,152kgWeighted Dip
BW+10kg * 10 = 940
BW+20kg * 10 = 1040
BW+30kg * 8 = 912
TOTAL=2,892kgBarbell Preacher Curl(2 sec Pause at Bottom)
30kg x 5 = 150kg
35kg x 4 = 140kg
40kg x 3 = 120kg
45kg x 2 = 90kg
45kg x 1 = 45kg
TOTAL = 545kgDumbell Tricep Extension (Each Arm)
12kg x 5 = 120kg
16kg x 3 = 96kg
16kg x 3 = 96kg
TOTAL = 312kgEziBar Reverse Curl (7.5kg bar)
17.5kg x 5 = 87.5kg
17.5kg x 5 = 87.5kg
17.5kg x 5 = 87.5kg
TOTAL = 262.5kgCable tricep pull down (single arm - palms upward):
8.75kg x 5 = 87.5
8.75kg x 5 = 87.5
11.25kg x 5 = 112.5
TOTAL = 287.5Towel Cable Hammer Curl to Front Extension (palms up, shoulder height)
8.75kg x 5 = 87.5 (Each Arm)
8.75kg x 5 = 87.5
11.25kg x 5 = 112.5
TOTAL = 262.5Towel Overhead Tricep Extension (Cable)
21.25kg x 5 = 106.25
21.25kg x 5 = 106.25
23.75kg x 5 = 118.75
TOTAL = 331.25kgTOTAL= 6044.75
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5/3/1 Press Week 3 - Clean/Burpee/DU AMRAP Workout
Strict Press:
5 x 115
3 x 130
1* x 145 (5 reps)15 min AMRAP:
5 x Hang clean (165lb)
10 x bar facing burpees
20 x DUResults: 8 rds + 10 reps
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8-3-12 Snatch Balance, SDHP, Burpees, DU'S Workout
Find 2rm of Snatch Balance (
)-135#
6/20/12 Last snatch balance, worked to 1rm - 145#Then,
3 rounds
15 Sumo deadlift high pull 135#
20 Burpees
25 Double unders <--- Completed all 75 with only 2 breaks