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-
Kerrie Workout
Wearing a weight vest, 10 rounds for time of:
Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital.
Orozco is survived by her husband, Hector
-
10 rounds for time of Workout
3 ring muscle-ups
4 box jumps (61/76 cm)Scaled WOD
7 rounds for time of:
3 jumping chest-to-bar pull-ups
4 box step-ups -
050825 Tiistai Workout
Every 6min for 4 rounds
26/20 cal row
10 bar over burpee
8 power clean & jerk 60/42,5
10 chest to bar pull-upTarget time 4min / round
-
Pause OHS & Cyclist squat (2/3) Strength
E3:30 x5:
3 Pause OHS (2s pause at the bottom)
straight into 10 double kb front rack cyclist squat
- molemmissa liikkeissä RIR1 viimeisessä sarjassaMerkkaa tähän cyclist squat:n (kokonais)painot
-
-
Lauantai 25.07.2015 - "Coffey" Workout
"Coffey"
For time:
Run 800m
50 Back squat 60/40kg
50 Bench press 60/40kg
Run 800m
35 Back squat 60/40kg
35 Bench press 60/40kg
Run 800m
20 Back squat 60/40kg
20 Bench press 60/40kg
1 Muscle-up -
EMOM 20 Workout
Min 1: 8 alternating back-rack reverse lunges
Min 2: 5 box jumps
Min 3: 3 rope climbs
Min 4: restSCALED WOD
EMOM 20:
Min 1: 8 alternating back-rack reverse lunges
Min 2: 5 plate jumps
Min 3: 2 pull-to-stands
Min 4: rest -
Conditioning Workout
3 rounds for time:
12 DDB hang power clean
8 DDB burpee deadlift
12 DDB renegade row alt. @2 x 22,5/15kgRpe 4 TC 10min
-
310725 Torstai Workout
2 rounds
4min AMRAP
10/8 cal row
8 DB snatch 22,5/15
6 double DB box step-up 2x22,5/15Rest 2min
4min AMRAP
10 wall ball 20/14
8 pull-up
6 push-upRest 2min
-
Conditioning Workout
E5M x 3
15/11 cal row @80% effort
8-10 DDB bench press with neutral grip V.1-2
8 DKB bent over row V.1-2
30-40s ring plank hold/15+15 single arm ring plank holdJokaisen kierroksen jälkeen täytyy jäädä vähintään 1.20min lepoa. Skaalaa soudun caloreita tarvittaessa. Liikkeet laatua vastaan.