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-
-
ENDURANCE VKO 12 Workout
-
EMOM20 DB/KB Workout
Warm up: 2-3 rounds
5 inch worm + push up
5 burbee
10 mountain climber
10 squat jump
*
20emom
1) 20-40 mountain climber
2) 10-16 Ohs -
Warm up Workout
2 rounds
2:00 ergo
5 russian baby makers
5 wall squats
:20 Wall climb hold
:20 Hip thrust hold with straight body
:20 hanging from bar
then clean warm up with barbell, 2 rounds
3 power cleans + 3 front squats + 3 push jerk
rest 30 sec -
Warm up Workout
Warm up
2 rounds
2:00 ergo
20 walking lunges
20 alt leg v-ups
10 kb swings
10 goblet squats
10-15 band pull aparts
then clean warm up with barbell, 2 rounds
3 power cleans + 3 front squats + 3 tall cleans
rest 30 sec -
-
Warm up Workout
For 10 minutes
50 high knees
20 Bodyweight RDL
20 Bodyweight Lunge + T-spine rotation
20 hip bridges (2s pause)
20 alt leg-v ups -
-
Friday 17th April 2020 Workout
Mobility
Upper body CARs routine
Lower body CARs routine
No Equipment Ninjas
3 x 5 pistols progressions
then: Every 2min for 5 rounds
3 reverse nordics + 5-10 v-ups
finisher: 2min in a copenhagen plank each side (scale as needed) every time you break = 5 push ups
Single Arm Samurai
Kettlebell complex
‘Hold Tight’
5 Rounds
5 SA swings
5 Clean + Press
5 Snatch
5 Thrusters*Repeat on opposite arm (90sec rest between rounds)
Full Kit Wankers
Build up to a 10RM bench press in no more than 4 attempts.
Then complete 25 reps in as little time as possible
Each break complete 10 bent over rows (ideally single arm kb/db)
Post time and loadWOD
Kalsu...ish
150 single arm thrusters
EMOM 5 burpees
-
Warm up Workout
3 rounds
1:00 ergo (bike, ski, row, sledge, du etc swich each time)
5 push up to downward dog
10 air squats + 5 jumping air squat
10 ring row
3-5 burpee over rower
3-5 hang power snatches with barbell