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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Half Man Cindy Workout
Pre-WOD:
5-5-5-3-3-3 Bench pressWOD - 10 min AMRAP:
- 5 C2B pull ups
- 10 ring push ups
- 15 air squats -
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SPCOM10122019 Workout
A. Warm Up
AMRAP 8'
20 GHD
40DU
30" SQUJAT HOLD+PLATES
40DU
POI
3' MAX REP EMPTY BARB. FORZA
EMOM OGNI 2' PER 7 SET 14'
5 Front Squat LENTI 3" DISCESA 2" BOTTOM 3" SALITASet 1: 50-60% @1RM FRONT SQUAT
Sets 2-6: 65-75% @1RM
Set 7: 80%@1RMC. Conditioning – For Time
ROW600m
15 C2B
20 Push Jerk
15 C2B
20 Push Jerk
15 C2B
ROW 600m
Carico: 60-45kg 50-35kgD. For Time
4 RND
30 GHD Sit Ups+MB
12 D-BALL Clean
Rest 2'E. EMOM
OGNI 5' PER 25'
30" Max Cal. BIKE
2 x 10 Single Arm DB Overhead Squat (10 PER LATO)
10 TTB
16 PSTOL
20 PUSH UP -
Warmup Workout
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps -
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Clean, Squat and Jerk Workout
Pre WOD:
Work up to a heavy barbell complex:
- 1 clean
- 1 front squat
- 1 jerkWOD - 10 min AMRAP:
- 10 cleans (135/95)
- 10 front squats
- 10 push jerksThat fine line between going to light and to heavy. 115# and my legs, I busted through best I could for only 2 rounds, plus 10 cleans. Personally happy with pushing my limits and know my development is in the legs!
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