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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13.2.2024 BasicWod Workout
AMRAP 13 With Partner
Other 25 Push-Ups
Other Bike Erg Calories same time -
BACK SQUAT Strength
10 min for quality
1:00 minute Machine of Choice (Easy pace)
5/5 World's Greatest Stretch
6 Box Step-Ups + 6 Box Jumps w/step down
10 Cossack Squats
10 Barbell Back Squats 20/15kg
5 Back Squats, 65%
3 Back Squats, 70%
1 Back Squat, 75%
3 min
5 Back Squats, 67%
3 Back Squats, 72%
1 Back Squat, 77%
3 min
5 Back Squats, 70%
3 Back Squats, 75%
1 Back Squat, 80% -
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Snatch Strength
6 sets of Snatch
Set 1: 3 @55%
Set 2: 2 @60%
Set 3: 1 @65%
Set 4: 3 @60%
Set 5: 2 @65%
Set 6: 1 @70%
- Rest 2min btw sets -
Back squat Strength
10 min for quality
1:00 minute Machine of Choice (Easy pace)
5/5 World's Greatest Stretch
6 Box Step-Ups + 6 Box Jumps w/step down
10 Cossack Squats
10 Barbell Back Squats 20/15kg
Back Squat
in 20 min work up to heavy single
mark 3 of your heaviest -
OPTIONAL LONG ENDURANCE Workout
WARM UP
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCEE7MOM x 4-5
4-5 rounds:
40m prowler push
40m prowler pull
40+40m s.a farmer carry- remaining time easy bike PK 1-2
PK 1-2, not too FAST !!!
COOLDOWN
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE -
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devils bags Workout
6x AMRAP 2 min, rest 2
3 DBL DB Devils press 2x 22.5/15kg
2 sand bag clean (stop at shoulder) 45-60kg
1 wall walk -