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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SPCOM08082019 Workout
A.
5’ DU
PVC+Mobility
4 Rnd
12 KB Thruster (6+6 ) One arm
10 Tall Box Step Up
12 cal. BikeB.
Emom: Ogni 90” (10 set):
Hang Clean + Jerk
(2+2)C.
10 rnd
10 Cal. Row
10 Wall ballD.
Pause Front Squat
3-3-3-3-3
70%+ 1RM
Pausa di 5” in bottom positionE.
Ogni 10’ , per 30’ (3 set):
400 Meter Run
10 Burpee Box Jump Over
10 C2b
10 Burpee Box Jump Over
30 GHD sit-up![]Tall Box Step Up
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CFKN teinit TORSTAI Workout
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Fun! Workout
Warm Up: (as quickly as possible)
- 50 DU's
- 40 Air Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Pull UpsStrength / Skill:
5x1 Complex of the following movements ...
- 1 Power Clean
- 2 Front Squats
- 1 JerkWOD - 12 Minute AMRAP:
- 12 Wall Ball Shots (#20/#14)
- 12 BurpeesGot some nightmares back to 14.5 with all the burpees! But comparatively, the 12 min AMRAP cannot touch 14.5. Finished 6 rounds and happy with that. My 18 year old son was leaving me in the dust on this, so he was a good rabbit to catch. Full depth and hit the 10' target each time ... happy with that. Sounds dumb saying I hit the target and broke parallel, but a lot of integrity is often sacrificed for rounds and fast times!
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Upshot Workout
Warm Up:
- 12 TGU (6/6)
- 24 Good Mornings
- 36 Bridges (12/12/12)
- 24 Grasshoppers
- 12 SupermansStrength / Skill:
5 Rounds
- 2 Dead Lifts
- 7 Box Jumps (30"/24")WOD - For Time (20Min Cap):
- 800 meter run
- 30 Thrusters (115#/75#)
- 400 meter run
- 20 Thrusters
- 200 meter run
- 10 ThrustersDon't deserve a time on this WOD! Ugh ... killed me.
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WARM-UP Workout
3 rounds:
15 cal Row/Bike
5+5 DB Snatch
5 Goblet Squat
10 Ring Row
Thoracic Flow video and Snatch Drills video
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Warm up Workout
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WOD 15/10/19 Workout
