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-
15.10. Thursday Workout
Info 0-5
Warm up 5-15
2 Rounds
20 Wallball
20 Box jumps
20 Push upsPre work 15-20
Emom10 20-30
1 Power Clean+ 2 Push Jerk+ 3 Front SquatPre work/ rest 3min 30-33
For Time 33-58
21-15-9
Burpees
Lunges
Push-upsRest 2min
15-12-9
Burpees
Lunges
Push-upsRest 2min
12-9-6
Burpees
Lunges
Push-upsTime cap 25min
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WOD Workout
WOD
Every 3:00 for 12:00 (4 rounds)
10/8 cal row or 8/6 cal bike
15 pull-ups
15 wallballs 20/14*if not completed within 3:00 first round scale reps to 10
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Warm up and strength Strength
3 rounds
30 dubs
20 air squats
10 walking lungesStrength
Box squats
EMOM x 10
3 reps- increasing weight for quality (every 2-3 rounds)
- starting at 45% of 1 RM back squat
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Voimistelut for quality Workout
5 rounds for quality:
- 6-10 hspu
- 6-10 pullup/c2b/muscleup
Choose the move(s) you want develop,
you can do strict or kipping. -
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