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-
Legless Workout
For time:
46 / 26 kg Thruster, 27 reps
15 foot Legless rope climb, 4 ascents
Thruster, 21 reps
15 foot Legless rope climb, 3 ascents
Thruster, 15 reps
15 foot Legless rope climb, 2 ascents
Thruster, 9 reps
15 foot Legless rope climb, 1 ascent -
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Invictus October 20 2014 Strength
Total 120 min
2 sets of: 5 OHS, 7 good morning, 5 high wall ball, 5 jumps, 5 leaps
mobilityA.
Every minute, on the minute, for 20 minutes:
Minute 1 – Hang Snatch x 1 rep
37.5 x 35 37.5 40 x 40 40 42.5 42.5
Minute 2 – Snatch x 1 rep
37.5 35 37.5 37.5 40 40 40 42.5 42.5 42.5
Perform both movements at 85-90% of your 1-RM Snatch. = 40 - 42.5B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 2 reps @ 93-98%C.
“The Quick and the Dead”
Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups > kipping, first round 5 kg plates, 2. and 3. 3/6 5 kg plates / abmat
6 Overhead Squats (185/125 lbs) = 57 kg > 40 kg(Compare results to September 1, 2014.)
Results: 6.04, 6.41, 7.59 = 20.45D.
Three sets of:
Weighted GHD Hip Extension x 10 reps @ 2013 10 kg
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111 35 lbs
Rest as needed
Weighted Plank x 45-60 seconds 45 sec, 25 kg
Rest as needed -
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CF East Turku WOD 3.9.2013 Workout
5 Rounds for time:
3 deadlift
3 hang clean
3 front squat
3 push jerk
30 double undersdropping bar any other time than doing DU's is 5 burpee penalty in cashout
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CFMEDA 08.10.13 Workout
3 RDS x 4 Minute AMRAP:
4 Box Jump 75cm
8 Kettlebell Swing 24Kg
16 Squat
1 minute rest after each 4 min cycle. Continue with AMRAP score each cycle. -
Main site Friday 240802 Strength
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Time Trial Workout
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Metcon Workout
