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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Weights 1 Strength
4 sets of 12 for
Bench press 40kg
Incline press 10kg dumbells
Pec flys 30kg
Bicep curls 1 and a halfs
Tricep pull downs 1 1/2
Sit ups 3 x 20 -
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Back squats Strength
Focus: 4x4 Back Squat – First Working Set around 70% 1RM
Metcon: 4 RFT
- 400m Run
- 20 Hallow Rocks
- 15 Wall Balls (L3 & L2 20/14, L1 14/10)
- 10 K2E (L3) or Knee Raises L2 & L1Score: 4RM / Time
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Every 1:30 for 9min - 1 Power Clean & Push Jerk Strength
Every 1:30 for 9:00 (7 total sets)-
1 Power Clean & Push Jerk – begin around 75% of max PC&PJ and work to a max single for the day
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EMOM 10min - Snatch from High Hang Strength
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12-28-15 Sprints (40yd dash) Workout
40 yd dashes - rolling - on turf - 5.7, 5.3, 5.12, 5.00, 4.97, 4.84, 4.84, 4.83, 4.81, 4.84
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Ski WOD 5 Workout
6 rounds:
20 second hollow hold
20 second plank
20 second back extension
60 second restWatch the Video - if you lose form then take the easier scaled down option
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28/12/2105 WOD Workout
LUNES 28 de Diciembre de 2015
Warm Up: Run & Move + EMOM 5': 12 Ktb Swing + 12 Air Squat Jump.
Skills: Back Squat 3x3 + Shoulder Press 3x3.
WOD: 4 x AMRAP 4' + REST 1':
- A) 10 Back Squat 50/30 + 10 Toes To Bar.
- B) 10 Push Press 50/30 + 10 Burpees.
- C) 10 Front Lunges 50/30 + 10 Ring Dips.
- D) 20 Wall Ball + 10 Cal Row.
REST: Estiramientos
