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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DB side bends and russian twists Workout
Finisher:
- dumbell side bends (heavy)
- russian twists on ghd (med ball)
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"A complex fitness test" Workout
Start a running clock for 20min
Do one complex of
- 5 power clean 60/40kg
- 5 shoulder to overhead
- 5 back squat
rest exactly one minute between complexesRules
- everybody starts with the given rep scheme
- you may not scale the weight during this exercise
- you may not rest the bar on the ground during a complex (not even re-grip)
- when you fail to do the complex with 5 reps of each movement, rest one minute and do your next complex with 3 reps each (3+3+3). Continue with this rep scheme until you can’t do threes anymore. Then, move on to ones (1+1+1).
- if you are unable to start the next complex of ones after EXACTLY one minute, it terminates this exercise
- your score is the amount of 5 rep complexes + reps from sets of threes and ones (for example 6 complexes + 32reps)
- have fun
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Eccentric Chin-Up Workout
5 x 3 AHAP
The load will have to keep you moving no less than 7sec continuously! -
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Wallballs, DUs and MUs Workout
3 rounds (4 minute each):
- 40 wall balls
- 30 DUs
- max rep MUs
Rest 1 minute between rounds. Score is amount MUs
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WOD 17.4 Workout
WORKOUT 17.4 Rx’d(Ages 16-54)
Complete as many rounds and reps as possible in
13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target