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-
3 workouts in a workout with 5min rest between Workout
5 rounds:
30sec ON, 30sec OFF
1) DB Manmaker (Renegade Row + Squat Clean Thruster)
2) DU
3) Double KB Snatch (from the ground)
4) Split JumpRPE 3
Rest 5min
10min EMOM:
3 Deadlift @65-75% of 1RM +
6 Bar over BurpeeThese are on the same minute.
RPE 3 to 4
Rest 5min
5min AMRAP
Run 800m
Max rep Thruster 40/30kgRPE 4 to 5
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3 rounds for time Workout
3 rounds for time:
Run 400m
7 Double KB Thruster
7 Double KB STOH
7 Double KB Front SquatRPE 3
Not all out, medium loading! All the reps unbroken.
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Low Intensity Conditioning Workout
40 min @ 60-70% of max HR
400 m run
10 KB windmills
2+2 Turkish get-ups
10 Cossack Squats
10+10 Side plank twists -
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"Esco" Workout
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Metcon Workout
for time:
30 shoulder to over head 70/45kg
20 front squat
30 deadlift
20 bar over burpee
30 cal rowtc 15min
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"Basic" vol. 215 Workout
Conditioning WOD
3 Rounds, EASY PACE!1) 2 minutes DU / Single Unders
2) 1 minutes rest
3) 2 minutes Single Dumbbell Snatch
4) 1 minutes rest
5) 2 minutes Box Jumps
6) 1 minutes rest
7) 2 minutes Man Makers (Light Weight)
8) 1 minutes rest