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-
Strength 10 rds Workout
10 Rounds for time
1 Power Clean
1 Hang Power Clean
1 Hang Squat CleanLevel 3: 90/61kg
Level 2: 75/50kg
Level 1: 61/40kgTimecap 8min
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CF Specific Workout
𝗟𝗲𝘃𝗲𝗹 𝟭:
For Time
20 Deadlifts 80/55 kg
400 meter Run
30 Russian Kettlebell Swings 16/12 kg
400 meter Run
20 Overhead Squats 30/20 kg
400 meter Run
20 Bar Facing Burpees
400 meter Run
20 Pull-Ups/ 20 Ring Rows
400 meter Run
20 Box Jumps (24/20 inch)
400 meter Run
20 Dumbbell Squat Cleans 2*15/10 kg
400 meter RunTime Cap 25 min.
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10-6-2-2-6-10 Back squat Strength
E3MOM x 6 set
10 rep Back squat @ 69% of your 1RM
6 rep Back squat @ 75% of your 1RM
2 rep Back squat @ 83% of your 1RM
2 rep Back squat @ 83% of your 1RM
6 rep Back squat @ 75% of your 1RM
10 rep Back squat @ 69% of your 1RM -
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Endurance WOD Workout
Every 12 minutes x 3 sets:
1,2 km hill trail run (tai 2000/1500 m soutua)
barbell movementround 1: 30 hang power snatch 25/15 kg
round 2: 30 hang power clean and jerk 25/15 kg
round 3: 30 overhead squat 25/15 kg -
Weightlifting Workout
A:
Skill Primer
Tall Snatch, BTN Snatch Grip Strict Press & OHS (5-8 sets x 2+2+2)B:
Tempo Snatch & Snatch
(8 sets x 1+1 / 60%-75% / 0:05 from floor to hips)