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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Conditioning Workout
AMRAP 30:00 with a partner:
50 Wall balls @9/6kg
50 KB USA swing @24/16kg
40 Anchored Sit-ups
40 Hollow Rocks
30 KB Sumo Deadlift High Pull @24/16kg
30 KB gorilla Rows @2x24/16kg
20 KB single arm Overhead Squats
20 KB Thrusters @2x24/16kg
10 Box Jump Overs @60/50cm
10 Burpee Box Jumps @60/50cm
*One person works at a time. Split as desired.Rx+ Option: 10 Ring/Bar Muscle-ups in place of 10 Box Jump Overs
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Basic wod Workout
10min amrap
7 Burpee
15 Ring row
7 Burpee
15 Shoulder press
7 Burpee
15 Sit-up (plate on chest) -
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Active Recovery Workout
Active Recovery
Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam RollerAlternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam RollerOr
Yoga 40-60 minutes
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Deload Barbell + HIT Workout
A: BB gymnastics 20min clean complex @light weight
B: 3x5 High bar back squat @light weight
C: 6x1min on/3min off Amrap burpees -
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