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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Clean Complex Workout
Every Minute on the Minute x 2:
2 Tall CleansEvery 90 Seconds x 2:
2 Hip CleansEvery Other Minute x 4:
2 Mid-Hang CleansStart light and work up to a heavy load. Focus on a powerful finish in your extension (2nd pull) followed by an immediate and aggressive pull under the bar (3rd pull).
Post loads to comments.
Exposure 4 of 8
AMRAP 10 Minutes:
3 Burpee Box Jump Overs 24/20″
3 Deadlifts 225/155
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 DeadliftsContinue adding 3 reps per round until time is called. The Burpees happen facing your box. Rx is a jump up to the box, but you can step or jump down as desired. Choose a lower box or scale to Step-Ups as needed. The Deadlift should be medium heavy for you. Use a load that would allow you to perform at least 12-15 unbroken reps when fresh.
Post rounds, reps, and Rx to comments.
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Bench/Rope/Deadlift/Run Workout
Warmup:
500m rowStrength:
Bench Press
2x5 reps 45% (55 lbs)
2x5 reps 75% (80 lbs)
1x3 reps 90% (95 lbs)WOD:
5 rounds
2x rope climb
5x dead lift 75% (155 lbs)
400m run
Time: 20:18 -