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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C. Conditioning: Workaholic Workout
3 Rounds:
30/20 Ass bike
15 Chest to Bar Pull-ups
... Directly Into:
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65) -
B. Front squats Workout
On the 2:00 x 5 Sets:
Set 1: 6 Reps 120kg
Set 2: 4 Reps 130kg
Set 3: 2 Reps 140kg
Set 4: 4 Reps
Set 5: 6 Reps -
A. Pegboard Conditioning Workout
Pegboard Conditioning
5 Climbs, At Athlete's Choice Difficulty:
Peg to Every Hole Up and Down -
Ninjat 14-16v WOD Workout
27-21-15-9
*cal row
*thrusters (20-30kg)Work on 2 + 2min intervals until the work is done
TC 24 min (Max six intervals)
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Ninjat 14-16v Voima Workout
3 x
2 x shoulder press, 90 % (heavy)
5-10 m handstand walk / practise for 2 min -
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Accessory + core Workout
4 ROUNDS:
30-40s Upper position Bar dip hold10 + 10 Snatch grip one hand press
10 + 10 (weighted) Cossack Squat
10 + 10 One hand KB bench press with other hand on hold on top
CORE 3 ROUNDS:
10 + 10 Standing rotations with a band5 + 5 Knee hovers with hip extensions
5 + 5 Laying Straight legged rotation
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10min. Abs Workout
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12min cap. back squats, burpees, clean Workout
Open 18.2 (variety)
1-2-3-4-5-6-7-8-9-10 for time
18.2a
1RM Clean (max weight)Time cap: 12min. to complete 18.2 & 18.2a