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-
"Active Recovery" - Fuel East Workout
Slamball Shuttle
KB Swing x30
Jump Squat x30
Pullup x10
Lateral hops x30
KB Push Press x10/side
Curve 0.041.5min rest after each round
30 min circuitAnd now the sun is out!
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WOD 19082015 Workout
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TOUCH-AND-GO POWER SNATCH Workout
TOUCH-AND-GO POWER SNATCH
Lighter than last week. If you missed last week, then begin at about 50% of your best Power Snatch and work up from there as able. These should be true touch-and-go without the need for the barbell to be resting in the hang position on the way down. If you’re newer to the lift, then focus more on maintaining good positions and a close bar path than on hanging on to the bar, and do sets of 5 quick bailed singes as needed.
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Exposure 2 of 8
For Time:
10 Russian Kettlebell Swings 32/24kg
20 Burpee Box Jumps 24/20″
20 Russian Kettlebell Swings
15 Burpee Box Jumps
30Russian Kettlebell Swings
10 Burpee Box Jumps
40 Russian Kettlebell SwingsThe Kettelbell Swings should be medium-heavy and unbroken on the fast end. The jump on the Burpee Box Jumps is Rx’d as a two-foot takeoff. Come to full extension atop the box then step or jump down as desired.
Post time and Rx to comments.
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Strength Strength
- Double KB bench press + Bridge 4 x 8 Superset with:
- Barbell Inverted rows 4 x 8
- 60 sec rest between sets
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Zondag Workout
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Tempo back squat Workout
TEMPO BACK SQUAT (30X1)
3 x 8
No pause this week, so go heavier than last week. The last couple of reps on each set should be challenging but never a grind.
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Exposure 2 of 8
Not for Time:
50 Turkish Get-UpsAlternate every few reps so you end up with 25 on each side. Use a dumbbell or kettlebell that is about 25-30% of your body weight on the top end.
Post work to comments.
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HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE SINGLE-LEG ROMANIAN DEADLIFT Workout
HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE SINGLE-LEG ROMANIAN DEADLIFT SUPERSET*
Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 repsAdd a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.
A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 repsAdd weight and/or reps to last week.
Fitness
A1) Tempo (40×1) Seated Dumbbell Press:
5 x 5-8 repsAdd weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.
A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 repsAdd weight and/or reps to last week.
*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.
Post loads/reps to comments.
Exposure 2 of 8
3 Rounds for Time:
400m Run
21 Wall Balls 20/10, 14/9
7 Ring Muscle-Ups20 minute cap. If your Muscle-Ups are inconsistent, then cut some volume and count all attempts as reps. No Muscle-Ups? Scale each muscle up to 1 Strict Pull-Up (Chest-to-Bar of you can) + 1 Hand Release Push-Up. Push the pace on the runs and aim to do the Wall Balls unbroken.
Post time and Rx to comments.
