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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"31 Heroes" Workout
Wod Tuesday 1.8.17
In Teams of 2, AMRAP 31:
8 Thrusters (50/35)
6 Rope Climbs
11 Box Jumps (30/24)Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is rounds + partial repetitions. The sandbag does not count as a repetition or round, only rounds of the above triplet (thruster, rope, box jump).
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SQUATS Strength
1RM Procedure
- Set 1 - 50-60% : 8 reps
*90sec rest
- Set 2 - 65-75% : 6 reps
*2min rest
- Set 3 - 75-85% : 3 reps
*3min rest
- Set 4 - 85-95% : 2 reps
*3min rest
- Set 5 - 95-100% : 1 rep
*4min rest
- Set 6 - 100% max out : 1 rep
*4-5mins rest -
Thrusters, Pull-ups, Wall Ball & Toes-to-Bar Workout
3 rounds
10 Thrusters
10 Pull-ups
10 Wall Ball
10 Toes-to-Bar -
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Thrusters, Pull-ups, Wall Ball & T2B Workout
3 rounds
10 Thrusters
10 Pull-ups
10 Wall ball
10 Toes to Bar -
14122015 Workout
WL
10' find your 3 RM Overhead Squat from rackConditioning
2 Rounds for time of:
30 Overhead Squats
30 TTB
10 Squat Snatch
10 Pullups