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

5 rounds Workout

Push press x1
Tempo pull-up 5x5-10 ( 3s up, 3s down, use c2b if needed)

Do as a super set. Rest 2-3 min after pull-up.
Deadlifts and burpees over the bar (main site Sunday 161120) Workout
21-15-9 reps for time of:
- 275-lb. deadlifts
- Burpees, jumping over the barbell
Tisdag 22/11 2016 Workout

A: Styrka/färdighet

B: WOD:
5km row
Snatch Strength

Find days max snatch.
Do additional three sets with 75-85% of days max.
Chipper Workout

1RFT
20 cluster 105/75
40 push ups
60 slam ball
80 sit ups
100 air squats

Rx+
125/95 cluster, chest to floor push ups, 30/20 slam ball
AMRAP 15 Workout

Row 500m
20 KB Swing 24/12
10 T2B

Rest 1 min between rounds
Mobility/movement prep Workout

Banded hip stretch
Banded bully shoulder stretch
Across floor
- lizard crawl
- bear walk
- crab walk
- duck walk
- leopard crawl
-bunny hops

SOD:

Couch stretch
EASY WOD: 3 rounds for time Workout

3 Rounds For Time:

15 Deadlift (light/moderate weight)
15 Thruster with med ball
15 kb swing
Clean and jerk complex Strength

Find max in:
Squat clean thruster + split jerk ( barbell from ground)
30 yleisliikettä +30 min.+30 yleisliikettä Workout

Aloita treeni 30 yleisliikkeellä

30 min.
Lankku 1 min ( tai maksimi aika)
50 m kävely kahvakuula räkissä oikea
Roikkuminen 30 s. (tai maksimi aika)
50 m kävely kahvakuula räkissä vasen

Lopeta treeni 30 yleisliikkeellä

Need a training program?

5 rounds Workout

Deadlifts and burpees over the bar (main site Sunday 161120) Workout

Tisdag 22/11 2016 Workout

A: Styrka/färdighet

Snatch Strength

Chipper Workout

AMRAP 15 Workout

Mobility/movement prep Workout

EASY WOD: 3 rounds for time Workout

Clean and jerk complex Strength

30 yleisliikettä +30 min.+30 yleisliikettä Workout