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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Body Armor Workout
Part A - 3 Giant Sets:
50' Single Arm OH Walk (left)
50' Single Arm OH Walk (right)
7 Inverted Pausing Rows (2s pause)
Rest 1:00 between sets.Part B - 3 Giant Sets:
9 Sumo Deadlifts
50' Double DB Walking Lunge (hang hold)
Rest 2:00 between sets. -
WOD 20/04/19 Workout
3 Rounds
400 Meter Run
14 Alternating Dumbbell Snatches 22,5/15
2 Man Makers (double DB)
14 Dumbbell Push Presses
2 Man Makers
14 Dumbbell Front Rack Squats
2 Man Makers -
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WOD 19/04/19 Workout
60 Power Cleans 40/30
50 Burpees
40 Shoulder-to-Overhead
30 Toes-to-Bar
20 Power Snatches
10 Bar Muscle-ups -
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Wednesday 17th April 2019 Workout
Skill
Spend 10min going over pistol progressions
-knee tracking test
-feet together squat
-sl box
-ring supported pistol
-heel elevatedWod
Beginner
5 rounds
Hs / pike hold - 15-20sec
Pistol progression left leg 5 reps
Pike/press up 5-10
Pistol progression right leg
1min restIntermediate
5 rounds
Hs hold 20-30sec
Pistol progression left leg 5reps
Strict hspu 5-10
Pistol progression right leg 5 reps
Hs hold 20-30sec
1min rest
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EMOM30 Workout
0-3 3x power clean (40kg)
3-6 3x power clean + 1 front squat (40kg)
6-9 3x power clean + 2 front squat (40kg)
9-12 3x power clean + 3 front squat (40kg)
12-15 1x power clean + 1 jerk (40kg)
15-18 1x clean + 2 jerk (45kg)
18-21 1x clean + 3jerk (45kg)
21-30 1x clean + 1jerk (50-52kg)