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-
OPTIONAL Workout
Partner for time or for quality:
2000m row
20 s.a devils press,(syncro)
6 rope climb -
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28.6.2022 Warmup Workout
1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child´s pose
1:00 Squat Hold3 x 15 Banded Pull Aparts
3 x 15 Glute Bridges
3 x 15 Hollow Rocks5:00 Cardio
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Run 400m for time Workout
Run 400m as fast as you can (90-95% power) without losing techinque and proper form.
Rest as needed.
Repeat x 2
post your fastest time.
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27.6.2022 Warmup Workout
1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child´s pose
1:00 Squat Hold3 x 15 Banded Pull Aparts
3 x 15 Glute Bridges
3 x 15 Hollow Rocks5:00 Cardio
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Basic wod Workout
6 Rounds for time
10 Sumodeadlift
15 Jumping pull-up
60 Single under2min rest between rounds
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1.7.2022 Accessory Workout
3 - 4 sets :
a ) 8 - 12 Dumbbell Cheat Fly
b ) Reverse Hyperextension Hold ( to failure )
c ) 8 - 12 Triceps kickback -
1.7.2022 STOH Conditioning Workout
For time :
15 STOH
400m Run
12 STOH
400m Run
9 STOH
400m Run- use weight for last week shoulder to overhead conditioning.
( 10 - 15 )
Shoulder to overhead sets do not need to be completed unbroken here.
Barbell can be taken from floor or rack.