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-
Thrusters and rope climbs (main site Wednesday 190619) Workout
3 rounds for time of
15 thrusters
3 15-ft. rope climbs, legless ascent and descentWomen 105 lb. Men 155 lb.
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Death By Clean & Jerk Workout
WOD: Death By Clean & Jerk (#135/95)
Minute 1......1 C&J
Minute 2......2 C&J
Minute 3......3 C&J
etc...Post WOD: 10 Minute Push Up Test (112)
Teamed up with Angela for a round of Tabata Sit-Ups ...
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Barbell Cycling Workout
Barbell Cycling:
Rxd weights: Men 60kg, women 40kg40sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, Power Clean + Push Jerk, rest 2min30sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, P&C + PJ, rest 2min20sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, P&C + PJWe will redo this workout next 2 weeks. Increase the weights weekly. Try to do touch and go reps, don´t go into singles. Move well and move fast. Scale if needed.
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Back squat/17 min AMRAP rope/sprint/squat clean/sprint Workout
W/U – 800m Run
Hot Potato Wall Balls + BurpeesBack Squat –
5x45% 35 lb
5x45% 65 lb
5x75% 85 lb
5x85% 95 lb
3-5x90% 105 lb (3 rep)
3-5x90% 115 lb (3 rep)WOD
17Min AMRAP
2 Rope Climbs
50m Sprint
2 Squat Cleans 75% (65 lb)
50m Sprint7+1 rope (3/4 up 2nd climb)
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Four rounds: Airdyne & run Workout
Assault Bike plus Run Workout:
4 rounds:
Bike: 3min easy, 2min moderate, 1min hard, 30sec max effort
Run: 800m moderate jog (with weight vest).****Weight vest needs to be 10-15% of body weight.
Workout Details: Bike 3min easy, 2min mod, 1min hard, 30sec max effort. Immediately do 800m moderate jog with weight vest, repeat for a total of 3 rounds. No add’l rest between intervals or rounds.
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