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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Friday Metcon Workout
3 sets
20/25 calories of row (mod/fast)
rest 1 min
16/20 calories of row (fast)
rest 1 min
12/15 calories of row (sprint)
rest 1 min
20/25 calories of ski (mod/fast)
rest 1 min
16/20 calories of ski (fast)
rest 1 min
12/15 calories of ski (sprint)
rest 1 min- Let us know your working times if you want to check them!
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Extra Credit 29-03-2021 Workout
Single Arm Banded Pushdowns: 3 x 25 each. Rest 60s.
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- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom) -
OPEN 21.4 Strength
Complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang clean
1 JerkTime begins immediately following the completion of 21.3.
Time cap: 7 min.
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Monday Strenght / Accessory Work Workout
Strenght
Pause back Squats 5x3 reps@50-60% (1 sec pause at bottom)
rest 1-2 min bwn sets.Accessory Work
3 rounds
20+20m single arm DB OH carrying (17.5-22,5 / 25-32kg)
20 deadbug's
60m heavy farmers walking @ 2x same weight you used on OH Carrying
rest 1-2 min bwn sets. -
Open 21.4 Strength
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerkTime begins immediately following the completion of 21.3.
Time cap: 7 min.
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OPEN 21.3 Workout
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrustersWorkout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
95 lb. for the front squats and thrusters
Time cap: 15 min.
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Monday Metcon Workout
3 sets
1,5 min moderate assault bike or rowing (70-80% effort)
15 barbell thrusters @25/35kg
12 bar facing burpees
rest 1:1 bwn sets
time target 3-3.5 min
goal should be going moderate pace on cardio machine and burpees, try to go unbroken on thrusters.
Scaled version 12 barbell thrusters and 9 bar facing burpees
this might be for the Masters on deload week!
Score is total time of all intevals. -
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