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 Workout
Every 3 minutes for 36 minutes (3 rounds each)
Station 1: 40/30 cal row
Station 2: max HS hold into plank hold
Station 3: run 450 m
Station 4: 30 sit ups + 15 push ups -
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AMRAP 8 min - Alpha Workout
AMRAP 8 min: Alpha-wod
5 Hang Snatches 40/30 kg
30s Ring FLR (=plank)
7 Box Jumps, Step DownRest 5 min before Beta-wod
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AMRAP 8 min - Beta Workout
(5 min rest after Alpha-wod)
AMRAP 8 min: Beta
30 double-unders
9 chest to bar pull-ups
5 Thrusters 45/32,5 kg -
Dumbbell bent over row Workout
For quality and load:
3 x 10-15 Dumbbell bent over row
Do all the sets with same weight. Go as heavy as form allows.