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-
Fran Workout
Three rounds, 21-15-9 reps, for time of:
95 pound Thruster
Pull-upsDid Ab Ripper X afterwards
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05-17-12 Workout
400M Run
3 rounds of:
10 Ring Push Ups
10 Back Squat (115lbs)400M Run
3 rounds of:
10 Dead-Lifts (135lbs)
10 Toes to Rings400M Run
3 rounds of:
10 Thrusters (95lbs)
10 Toes to Bar400M Run
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3RM Deadlift with DL/T2B/DU Workout
Strength
5/5/3/3/3
225/275/316/365/405B) 15 minute AMRAP
3 DL (80% of heaviest lift in Part A) Weight used: 325lbs
3 T2B
30 DU’s (Sub 15 box jumps if you don’t have DU’s)
6 DL
6 T2B
60 DU’s**Score: 3 Rounds + 3 Deadlifts
Deads got heavy quick especially after double unders. T2B were a breeze but Double unders slowed me down. Great WOD to have a heavy load and cardio burner in there. -
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Gymnastics WOD Workout
GYMNASTICS
For Quality:
- 25 Handstand Pushups
- 25 Strict Ring Dips
- 25 Pushups -
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Delight Workout
Pre-Wod:
Bench Press 5-5-3-3-1-1
65-75-85-95-105-115WOD:
6 Minute AMRAP
-10 Wall Ball Shot (#20/14)
-10 Ring Dip
6 Minute AMRAP
-10 Box Jump (24")
-10 T2B3+8 WB
3+4 T2B -
5-16-12 Sprint Intervals Workout
Sprint Intervals:
4 x100m - 15.3. 15.25, 14.03, 15.06
4x150m - 22.3, 22.6. 22.7, 23.7May be the worst workout I've had in years!! I had zero energy or drive in my legs. No turnover@ No power!!