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-
AMRAP's Workout
AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (60/42.5)rest 5 minutes
AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (70/47.5)rest 5 minutes
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (80/60)“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks
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Prestation & Dagens WOD Onsdag 30/8 2017 Workout
20min amrap:
30cal row
5/5 kb snatch 16/12kg
5/5 kb clean & push press 16/12kg
10 FLR burpees
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Alternating tabata for 16 rounds:
1: Hollow rocks
2: Plank hold -
"EXTRA" Workout
21 Strict Handstand Push-ups
rest 1 min
18 Strict Handstand Push-ups
rest :45
15 Strict Handstand Push-ups
rest :30
12 Strict Handstand Push-ups
rest :15
9 Strict Handstand Push-ups -
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Måndag 28/8 2017 Workout
12min emom:
1: Wrist roll ups x4
2: Weighted dislocates x10
3: Inchworm to extended plank hold 3x10sec hold
4: 8 alternating pistols
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For time:
50-40-30-20-10 DU/x3 SU
50-40-30-20-10 Wall balls
Time cap 15min -
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For time Workout
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FRIED-DAY - STRONG CON - WK 4 Workout
MVMT PREP
Dowel OH hip circles (ALL mvmt coming from hips - NOT low back)
Scap pull ups
Rev Lunges X 10/
Side Lunges X 10/
BW SQ X 10
Beast Rock X 8
Groiners X 7/
Axis Crawls X5/
10minsBENCHMARKING
MAX Side Plank (ARM & TOP LEG ELEVATED) 1 min / side
MAX CTB chin up hang in 1 min
MAX mountain Climbers in 1 mins (total RepS)
6mins
PARTNERED MINI CIRCUITS
3 8min Circuits to complete FOR TIME with your Partner.
Claim a station with a BB, bench, box, ab mat & ab roller.BREAST AND HAM (8mins)
BB bench press 15, 14, 13...1
Nordic Curl 15, 14, 13... 1
Ab Roll Out 15, 14, 13....1
increase your BB lbs as you decrease Reps2mins off - reset rack height to knee cap keep back safe when picking up and putting down BB
BACK & QUAD (8mins)
Bent Over BB Row 15, 14, 13...1
Box Ups 15/, 14/, 13/...1/
Side Lying Ab Mat Crunch 15/, 14/, 13/...1/
increase your BB lbs as you decrease Reps2mins off - reset rack height to collar bone
GLUTE & BOULDERS (8mins)
BB REV LUNGES 15/, 14/, 13/ ...1/
BB Push Press 15, 14, 13...1/
Box Over Burpees 15, 14, 13....1 (total reps)
increase your BB lbs as you decrease Reps
Partners start staggered, P1 @ BB rev lunge & P2 @ burpees34mins (28min Circuit, 6mins set up & explain)
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