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-
Three rounds for quality and minimum rest: Workout
10 Back squat
15 Strict toes-to-bar
15 Good morning
20 KB snatch (10 left & 10 right)Pick challenging weights but try to do sets unbroken
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The Don Workout
"The Don"
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders -
Metcon Day Workout
24min EMOM:
1) Round of Macho Man
2) 3-7 Manmaker
3) 1-7 MU
4) restRPE 3 to 4
Pick a loading you can do all the reps unbroken. MU´s can be ring or bar muscle-ups.
round of Macho Man is:
3 Power Clean
3 Front Squat
3 JerkRest 5min
In teams of three “I Go, You Go”
Row 300kcal
Assault 150kcalFirst you have to row all the calories, then continue with the bike.
RPE 4 to 5
If you do this alone, Row 100kcal and bike 50kcal. Work rest 1:3
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Back Squat Strength
Back Squat
5 @ 75%, 3 @ 85% and 1+ @ 95%
Use 90% +5 +5 kg of max!Keep it safe and use spotters on the last set.
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18 Min EMOM Workout
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"Fight Club" Workout
For total time
- 50 Deadlift 60kg/40kg
- 25 Bar facing burpee
Rest 2 min
- 40 Front squat 60kg/40kg
- 20 Bar facing burpee
Rest 2 min
- 30 Hang power clean 60kg/40kg
- 15 Bar facing burpee
Timecap: 18 min
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12 Min Emom Workout
12 Min Emom
10-12 front rack lunges each min 60/40Kg
Same as last week, change the loading if it was easy.