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-
12/30/2013 Workout
WOD #1:
10 Min - On The Minute Every Minute (OMEM)
- 5 Clean & Jerk, As HEavy As PossibleWOD #2:
10 Min AMRAP
- 4 Burpees
- 8 DB / KB Thrusters (35#,25#)
- 12 DB / KB Weighted Lunges (35#,25#)Post WOD:
- 50 GHD
or
- 50 T2B
Note: You may mix GHD and T2B movements. -
“Hot & Bothered” Workout
On the 0:00…
AMRAP 15:
40 Single Dumbbell Hang Clean and Jerks
30 Box Jumps
20 Kipping Handstand Pushups
10 DeadliftsDumbbell – 50/35
Box – 24″/20″
Deadlift – 275/185KILOS
Dumbbell – 22.5/15
Deadlift – 124/84On the 20:00… Deadlift
On the Minute x 6
2-2-2-1-1-1 DeadliftOn the 27:00… Handstand Walk
AMRAP 3:
Handstand Walk for Max Total Meters -
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12/27/2013 Workout
Pre-WOD:
1a. 5x5 Dumbbell Bench Press
1b. 5x5 Bent Over Barbell Rows
Note: Max reps each set; Complete DB Bench Press and move to Rows ... etc.WOD - For Time:
25-20-15-10-05 Thrusters (95#,65#)
50-40-30-20-10 Double Unders (2:1 Singles)Note: 25 Thrusters, 50 DU, 20 Thrusters, 40 DU .. etc.
Post-WOD:
3 Rounds of the following
- 15 Weighted Sit Ups
- 15 Unweighted Sit Ups -
"Two Seater” Workout
For Time:
500 Meter Row
30 Bench Press (155/105#) (70/48kg)
750 Meter Row
20 Bench Press (185/135#) (84/61kg)
1,000 Meter Row
10 Bench Press (205/145#) (93/65kg)
1,500 Meter Row
5 Bench Press (225/155#) (102.5/70kg)Time Cap: 30 Minutes
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FUNCTIONAL 11.7.2022 Workout
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24.8.2019 Deload Cycle Workout
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Olympics & Mobility Strength
Total 90min+60min
A.
500m row, 3 rounds: 10 lunges, 15 abs, 15 backs
mobility
B.
Olympics, Jyrkin tunti- Tempaus riipusta maata hipaisten
- Tempausveto + tempaus 30, 30, 30, 32.5, 35
- Tempausveto te-max painolla 5x42.5 5x42.5 5x45
- Tankojumppana tempaus samoille jaloille ilman reisikosketusta C. HSPU practice for 10min 1x5 abmat 1x3 abmat + 10kg plates 4x2 abmat + 15kg plates D. Mobility WOD 60min
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Olympics & Mobility Strength
Total 90min+60min
A.
500m row, 3 rounds: 10 lunges, 15 abs, 15 backs
mobility
B.
Olympics, Jyrkin tunti- Tempaus riipusta maata hipaisten
- Tempausveto + tempaus 30, 30, 30, 32.5, 35
- Tempausveto te-max painolla 5x42.5 5x42.5 5x45
- Tankojumppana tempaus samoille jaloille ilman reisikosketusta C. HSPU practice for 10min 1x5 abmat 1x3 abmat + 10kg plates 4x2 abmat + 15kg plates D. Mobility WOD 60min