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-
Double Kettlebell Overhead Press 3x8 Strength
Three sets of eight double kettlebell overhead presses. Mark weight of single KB.
-
Row and C&J Workout
EMOM 36
1. 9/12 cal Row
2. 7 Power Clean
3. Rest
4. 9/12 cal Row
5. 7 Push Jerk
6. Rest
7. 9/12 cal Row
8. 7 C&J
9. Rest -
-
-
-
-
Partner WOD Workout
Warmup
3 rounds
10 squats
10 dubs
10 RKBS (light weight)15 minutes to warmup hang power cleans and prepare equipment.
Team WOD
Teams of 2, both people work at the same time. For example, first 4 Min AMRAP, one person Rows and one person jumps rope. Switch as needed.6 Minute AMRAP
Calorie Row
Box jumps 24/20
– 2 Minute Rest –6 Minute AMRAP
Wall Ball Shots (20/14#)
Burpees
– 2 Minute Rest –6 Minute AMRAP
Double unders
American Kettle Bell Swings (53/35#)
– 2 Minute Rest –6 Minute AMRAP
Hang Power Cleans (135/95#)
150 Meter RunScore is total reps
-
C. Body armor Workout
3 Sets Not For Time:
9 Barbell Romanian Deadlifts
15 Strict Parallel Bar Dips
100m Double Dumbbell Farmers Carry @32.5kg's -
-
Yläpeltipäivä jälleen Workout
A.
3 SETS:
30 cal ski
15 DB bench press
10 strict pull-up
15 DB bench press
2 legless rope climb
*3min rest btw setsB. 10min EMOM:
1. 10 Strict dip
2. 10 Strict chin-upC. 3 SETS:
10+10 DB bicep curl
10 DB skullcrusher
15 Banded bicep curl
15 Banded tricep push-down
*1min rest btw sets