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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Endurance WOD Workout
40 min partner workout:
You go, I go:
10 rounds
15/10 cal row
12 DB deadlifts 45/30 lb
9 DB hang power cleans 45/30 lb
6 DB push presses 45/30 lbinto
100/80 cal bike
Remaining time amrap:
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HS Skill Work Workout
5 sets:
HS-Walk
- As many tries as you can
- Rest as needed btw sets
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4 sets of:
10 HS Elbow Taps (1=1) -
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Extra Credit 11-09-2022 Workout
Plate Egyptian Shoulder Rotation
3 x 8 each. Rest 60s.
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- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold) -
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"Assault Man Eater" Workout
5 Rounds For Time
100/80/60/40/20 Single-Unders
75/60/45/30/15 Dumbbell Ground-to-Overheads (2x35/25 lb)
50/40/30/20/10 cal Assault Air Bike
30/24/18/12/6 Russian Twists (20/15 lb) (2-count)
20/16/12/8/4 Deadlifts (bodyweight) -
Assault man eater Workout
5 rounds for time
50/40/30/20/10 Single under
75/60/45/30/15 DB ground to overhead (2x 17,5 / 12,5 kg)
50/40/30/20/10 Assault bike
30/24/18/12/6 Russian twist (10 / 7,5 kg)
20/16/12/8/4 Deadlift (bodyweight)
