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-
-
Half Mile Workout
Pre WOD:
Bench Press 5x3
(135#, 155#, 175#, 185#, 185#)WOD:
10 Minute Clock:
800 m run
In remaining time, AMRAP:
15 pushups
30 DU's (50 singles).Post WOD:
50 T2B in as few breaks as possible.
(7 sets)(2) Groups this morning. Started with group that completed WOD 1st, T2B 2nd and Bench last. Completed 5 rounds + 5 pushups, using Singles for DU's. Completed 11 Strict Chin-Ups, No Kipping. Happy with bench being Post WOD and Post T2B. Grip wrecked :)
-
-
-
Accessory wod Workout
4 sets:
8-10 Strict Chest to Ring pull-ups (Use a false grip and pull as high as possible)
8-10 Strict Ring dips
10-12 GHD Sit-ups or Ab mat sit-ups For both the pull-ups and dips use a band if needed or put your feet on a box for assistance. You can also do bar dips instead of ring dips
-
Accessory wod Workout
5 sets:
10 Tempo Squat press outs @ 3211 https://vimeo.com/155587996
50ft (25 forwards + 25 backwards) stiff legged bear crawl with a band around your wrists
50ft (25 forwards + 25 backwards) side steps with a band around your knees
-
Saturday 220129 Workout
For time:
- Bike 3,000 meters
- 75 kettlebell swings
- Row 1,000 meters
- 60 wall-ball shots
- Run 800 meters
- 45 pull-ups
♀ 24-kg KB, 14-lb ball
♂ 32-kg KB, 20-lb ball -
Accessory wod Workout
5 sets:
10 Tempo Squat press outs @ 3211 https://vimeo.com/155587996
50ft (25 forwards + 25 backwards) stiff legged bear crawl with a band around your wrists
50ft (25 forwards + 25 backwards) side steps with a band around your knees
-
-