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-
Metcon D17 Workout
5 Sets - Increase effort
10 Sumo Deadlift High Pull
rest 15sec
20 Russian Twists (20/14lbs)
rest 15sec
5 Box Jump Overs (choose a tough height - touch top of box on the way over)
rest 15sec
Row 18/15 Calories (your pace each set)
rest 90sec -
Metcon W3D14 Workout
4 Sets
60 Double Unders (use a weighted rope if you have one)
8 Single Arm Suitcase Kettlebell Deadlifts/arm (Heavy)
5 Dumbbell Strict Press
20m 2-arm Dumbbell Overhead Carry
45sec Forearm Plank
Rest 90sec between sets -
Incline Dumbbell Bench Press Strength
Single Arm - Semi Supinated Grip; 30X0; 4-6/arm x 4 sets; rest 45sec
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Weighted Push Up Strength
20X1; 6-10reps; rest 45sec x 3 sets (plates loaded on back - strict tempo must be held)
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Warmup W3D15 Workout
3 Rounds - Not for time. But move continuously at moderate effort and wake up the body.
Row 400m/350m
30 Mountain Climbers (15/side)
2 Turkish Get Ups/arm -
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Back Squat Strength
30X0; 1.1; rest 15sec between singles with the bar on the rack; 5 sets; rest 3mins between sets (build weight with each set)
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RNT Split squat Strength
(DB Loaded at sides) 30X1; 5-6/leg x 2; 3-5/leg x 2; rest 60sec (go heavier this week than week 1)