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-
Annihilation Workout
Pre-WOD:
- Work up to a heavy snatchWOD - 10min AMRAP:
- Power Snatch (115#,85#)
- 30 DUsPost WOD:
- Parallette "Fun" -
-
Back squat + strict ring MU/ Thrusters EMOM Workout
Tuesday 19th September
TEMPO BACK SQUAT (20X1)
3 x 8
Start light enough to add weight for a few weeks.
Post loads to comments.
Performance
Every Minute on the Minute x 14:
Even Minutes: 3 Thrusters 155/105
Odd Minutes: 3 Strict Ring Muscle-UpsThe Thruster should be heavy. You can Squat Clean Thruster (Cluster) the first rep of each set. Scale the reps on the Muscle-Ups if you can’t do 3 strict in under 30 seconds, or if you done “a few” Muscle-Ups you can choose to do 3 strict Banded Transitions on the low rings instead. Use a false grip and start with straight arms.
Fitness
Every Minute on the Minute x 14:
Even Minutes: 3 Thrusters 115/80
Odd Minutes: 3 Strict Chest-to-Bar Pull-Ups + 3 BurpeesThe Thruster should be heavy. You can Squat Clean Thruster (Cluster) the first rep of each set. Scale Pull-Ups to Banded Pull-Ups as needed but be sure to get your chest to the bar.
Post work and Rx to comments.
-
-
Row/Clean/Press Workout
AMRAP 30 MINUTES:
30/21 Calorie Row
7 Power Cleans 185/125
10 Handstand Push-UpsThe barbell should be on the heavy side of medium for you, allowing for cycling a few reps on the fast end and singles on the slower end. Scale ROM on the Handstand Push-Ups to 1 or 2 AbMats, or scale up to a deficit if 10 is easy for you. Sub Box Piked Handstand Push-Ups or heavy Dumbbell Push Presses if you can’t perform at least 5 unbroken Handstand Push-Ups.
Post rounds, reps, and Rx to comments
-
Loppujumppa Workout
7xkulmasoutu
7xt2b
30m karhukävelyllä
7xkulmasoutu
7xt2b
30m rapu
7xkulmasoutu
7xt2b
30m hyppyburpee -
-
-
-
Tommy Mac Workout
2 Rounds for Time:
12 Burpees
12 Thrusters 115/75
12 Burpees
12 Power Snatches 115/75
12 Burpees
12 Push Jerks 115/75
12 Burpees
12 Hang Squat Cleans 115/75
12 Burpees
12 Overhead Squats 115/75In addition to the 120 Burpees, “Tommy Mac” involves 24 reps each of 5 different barbell lifts: Thrusters, Power Snatches, Push Jerks, Hang Squat Cleans, and Overhead Squats. The barbell weight should be a medium-heavy, manageable load, allowing each set of 12 do be done either unbroken or in 2-3 quick sets. The Power Snatches are the exception here, if you’re not great at cycling these, then quick singles is appropriate. Aim to keep moving through the Burpees at a steady pace.
Post time and Rx to comments.
