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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Air Force Workout
Warm Up
500m Row
Mobility WorkSkill/Strength
Thrusters -
3-3-3-3-3Warmup type weight - I did 95lbs
WOD
For Time:
Air Force 95/65 RX - I did 75lbs
20 Thrusters
20 SDHP
20 Push Jerk
20 OH Squat*** Every Minute on the Minute Complete 4 Burpees ***
On paper this looked easy enough... ha... not the case... this was a killer WOD
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ON-RAMP WOD (DAY 2) Workout
THE 10!
Deadlifts - 30kg (10-9-8-7-6-5-4-3-2-1)
Barbell Military Press - 15kg (10-9-8-7-6-5-4-3-2-1) -
ON-RAMP WOD (DAY 7) Workout
THE 10!
Medicine Ball Clean - 14lbs (10-9-8-7-6-5-4-3-2-1)
Sit-Ups (10-9-8-7-6-5-4-3-2-1) -
ON-RAMP WOD (DAY 5) Workout
AMRAP (7 minutes):
Air Squats (15)
Push Press - 15kg (10)
Knees to Elbow (5) -
Thunder Clap Workout
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Extra Credit 18-03-2018 Workout
1a) Banded Pull-throughs: 3 x 15. No rest.
1b) Banded Leg Curls: 3 x 25 ea. No rest.
1c) Landmine Rotations: 3 x 20-30 total. No rest. -
1 MU every 15 seconds for 20 Minutes or as long as you can goq Workout
Perform 1 MU every 15 seconds for 20 minutes or as long as you can go.
Record number of reps if fail to complete 20 minutes (80 reps) -
warm up Workout
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps -