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-
BikeErg workout Workout
"BikeErg Workouts Lactate Clearance"
2 Min Easy
5 Min Hard (95 RPM)
3 Min Easy
4 Min Hard (95 RPM)-Rest 2 Min-
3 Sets
15 Sec Sprint (110+ RPM), 45 Sec Easy (60-65 RPM)
30 Sec Sprint (110+ RPM), 30 Sec Easy (60-65 RPM)
45 Sec Sprint (110+ RPM), 15 Sec Easy (60-65 RPM)
1 Min Hardest (110+ RPM), 1 Min Easy (60-65 RPM)
45 Sec Sprint (110+ RPM), 15 Sec Easy (60-65 RPM)
30 Sec Sprint (110+ RPM), 30 Sec Easy (60-65 RPM)
15 Sec Sprint (110+ RPM), 45 Sec Easy (60-65 RPM)
Rest 3 Min Easy Easy Recovery “Spin” between sets. -
21.2.2023 Grunt Work Workout
For time:
45/30 Calorie Echo Bike
into...
12-10-8
D-Ball TO Shoulder 60/40kg
Box Jump Overs 30/24"into...
45/30 Calorie Echo Bike
TC 15
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Conditioning Workout
Conditioning :
21-15-9
wall ball
box jump
3 mins rest
21-15-9
single arm devil press
kneeling squat jumps
3 mins rest
21-15-9
DB Clean & Jerk each arm
After each set complete 3 wall climbs
Timecap: 30 mins -
EASY: Partner AMRAP Workout
4min on - 2min off x6 w/ partner, YGIG, divide anyhow:
24 double kb/db weighted burpee box get over (2x16 / 12)
36 double db floor press (2x22,5 / 15)
48 kbs (24/16) -
3rds for time Workout
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EasyWOD 23.2.2023 Workout
Voima
E3MOM, 4 rounds
3x DeadliftWOD
8min amrap
3 up down
6 goblet squat
9 KB push press -
22.2.2023 Lego Land Workout
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