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 WOD Workout
For 50 minutes with slow pace:
Run/ski/bike/row for 2 minutes
1 min plank hold
Run/ski/bike/row for 2 minutes
1 min hanging hollow hold
Run/ski/bike/row for 2 minutes
1 min med ball hold 50/40/30 lb
Run/ski/bike/row for 2 minutes
30 s + 30 s side plank hold
Run/ski/bike/row for 2 minutes
40 s handstand hold -
Conditioning 09-06-2018 Workout
Teams of 3:
For time:
30 Wall Balls (20, 14)
30 Burpee Pull-ups
9 Rope Climbs
Run 1200 Meters / Stairs x 6
45 Wall Balls
45 Burpee Pull-ups
6 Rope Climbs
Run 1200 Meters / Stairs x 6
60 Wall Balls
60 Burpee Pull-ups
3 Rope Climbs
Run 1200 Meters / Stairs x 6Rx+: Legless Rope Climbs
40:00 Cap -
Rest day! Workout
WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!Deload start!
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EMOM 12 with partner Workout
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2.6.2018 Workout
Te otteella mave kolmosia. Nousu lähelle päivän maksimia.
Raakatempaus + tempaus + valakyykky
7x1+1+1@80-95 raaka
5x1+1@ 60-70
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EAST 6x2 Workout
OH Slam
RowingBulgarian split squats
CurvingCrawl
SkiPlank plate stack
Bilateral banded Deadbug HoldKB Swings
Feet elevated banded Glute bridge -
Old MacDonald Workout
”Old MacDonald - Alternate Option”
*Alternate Option
For time with a partner:
800 Meter Farmer Carry (32/24s)
100 Russian KBS (32/24)
100 Burpees
800 Meter Farmer Carry (32/24s) -
Extra Credit 01-06-2018 Workout
1a) Seated Incline DB Curls: 3 x 8-10. No rest.
1b) Prone Cobra Raise (external rotation): 3 x 10-15. No rest.
1c) Prone Lateral Raise Pronated Grip: 3 x 10-15. Rest 60s. -
Tuesday 29th May Workout
Strength: 20 mins to build upto a 3rm front squat 1st rep must be a 3 sec pause.
Wod: 3RFT
200m Run
15 Burpees
12 STOH@50/35
9 HRPUStrength: re-test on the front squat , look back at your previous and give yourself a target.
Wod: sprint Wod , all out effort, go hard and fast.
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Strength 31-05-2018 Workout
1) Wide Stance Box Squat: 6 x 3 @68-70% of your Back Squat, every 60s.
– Use a box at or slightly below parallel.2) Deadlift, touch n go: 3 x 3, adding weight each set and working above Metcon weight. Rest 90s.