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-
Midline Mash Workout
5RFQ
5 SL Glute Bridges
30 Sec Side Plank (R)
7 Double KB Cleans
30 Sec Side Plank (L)
9 GHD Sit Ups
Rest 1 Minute -
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OUTCH Workout
WOD#1
A.M.R.A.P. 10'
► 10 Burpees
► 10 Box Jump
► 40 Double UnderWOD#2
E.M.O.M 7'
► 02 Bear ComplexWOD#3
For Time :
► 40 Sit Up
► 30 Push Up
► 20 Pull Up
► 10 Pistol -
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15.5.2014 Workout
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TTP Strength week 6 Strength
135 min
Skill: BMU practice for 20 min
2.SPP (Conditioning)
A. 5 rounds, each for time
15 cal Assault bike
12 deadlifts @ 70/47.5kg (155/105lbs) > 35 kg
9 hang squat cleans
6 push jerks
3 ring muscle ups > 2 bar muscle ups
Start a new round every 5 minutes > 6 minutes
Score. Your fastest + slowest round times (e.g. 2:40 + 3:00 = 5:40)
Result: 4:26 + 4:391.Strength
B. Alternate between B1 and B2 for 4 rounds
B1. Bench press – 10-8-6-4 @ AHAFA (as heavy as form allows), rest 1 – 2 minutes before B2
35 40 42,5 47,5 kg
B2. Single arm DB row – 12 reps / side @ AHAFA, rest 2 minutes before B1.
35 35 35 35 lbsC. Additional: strict ring MU practice for 20 min
3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow -
24APR2015 Workout
As Fast As Possible
3 rounds for time of
30 Cal row
20 Hang Power Cleans
10 Burpees