The TrainRx Performance Programming Weekly WOD is a classic Crossfit workout designed to introduce you to various training formats used on the TrainRx Performance Programming platform.
The Weekly WOD can be completed in 30:00 minutes or less and serves as a full training day.
Check out this week's WOD and Training Notes below!
Weighted; AMRAP
18:00 Minutes; AMRAP; At Sustained Effort
7 Deadlift
9 Single Arm DB Power Snatch/Side
15m Dual DB Walking Lunge (20 Steps)
Recommended Scaling Options:
Deadlift;
RX: 275/135 lb
Scaled: 225/115 lb
Single Arm DB Power Snatch;
RX: 50/30 lb
Scaled: 35/20 lb
Dual DB Walking Lunge;
RX: 50/30 lb per Hand
Scaled: 35/20 lb per Hand
Alternative Movement Option: Dual DB Alternating Reverse Lunge
Training Notes:
Weight selection for this AMRAP is key - choose loads that will allow for sets to be completed in no more than 2 sets. Pace in a manner that will allow for continuous movement with minimal rest taken between sets.
Want more workouts like the AMRAP above? Check out MetConRx, WODRx, or BaseRx for more hard hitting AMRAPs like this week's Weekly WOD!