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-
"Slice n' Dice" Workout
With partner, 3 rounds for time:
30/24cal Assault Bike
50m Skillmill Sled Push (d10/9)
6 Rope Climbs 4m
- Split all reps as desired -
20.6.23 Workout
ACCESSORY:
2-3x
14 standing side bends with barbell
4 seated box jumps
15 hip thrust -
Main site Thursday 230615 Workout
3 x 6-minute rounds, for max calories/reps of
- Bike for 20 seconds, rest 40 seconds
- Burpee for 20 seconds, rest 40 seconds
- Bike for 30 seconds, rest 30 seconds
- Burpee for 30 seconds, rest 30 seconds
- Bike for 40 seconds, rest 20 seconds
- Burpee for 40 seconds, rest 20 seconds
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Accessories Workout
3 Rounds For Quality:
10 KB 1-legged RDL L+R
1min Forearm Plank Hold
20 Glute Bridges
Max Copenhagen Plank L+R -
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OPTIONAL METCON Workout
Rx`d
For time:
30/20cal echo
15 power snatch @50/35kg
15 OHS
30/20cal echoScaled
For time:
25/15cal echo
10 power snatch @40/30kg
10 OHS
25/15cal echoTarget under 5min / Time cap 6min
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2 rounds for time Workout
10 hand-release push-ups
20 alternating hang DB power cleans (15/22.5 kg)
10 hand-release push-ups
800/1,000-m row
– Use a single DB.scaled
2 rounds for time:
7 hand-release push-ups from the knees
14 alternating hang DB power cleans (5/7.5 kg)
7 hand-release push-ups from the knees
400/500-m row
– Use a single DB. -
Wko 17062023 Workout
