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-
Assault interval pt.1 Workout
For 10 rounds:
For 15sec max calories on assault bike, 3min rest between rounds. Count total calories. -
Metcon Workout
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Legs WOD 4 Workout
Back Squat
8 x 60kg = 480kg
8 x 80kg = 640kg
8 x 90kg = 720kg
TOTAL = 1,840kg
Calf Raise
8 x 64.5kg = 516kg
8 x 64.5kg = 516kg
8 x 64.5kg = 516kg
TOTAL = 1548kg
Hamstring Curl(Each Leg)
8 x 15kg = 240kg
8 x 17.5kg = 280kg
8 x 17.5kg = 280kg
TOTAL = 800kg
Cable Standing Hip Adduction(Each Leg)
8 x 7.5 = 120kg
8 x 7.5 = 120kg
8 x 7.5 = 120kg
TOTAL = 360kg
Cable Standing Hip Abduction(Each Leg)
8 x 7.5 = 120kg
8 x 7.5 = 120kg
8 x 7.5 = 120kg
TOTAL = 360kgTOTAL = 4908kg
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Pk-metkula Workout
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Metcon Workout
• For Time:
BB Sumo Deadlifts High Pull (50/35Kg) 21 reps
Plyo Box Jump Overs (60/50 cm) 21 reps
Toes to Bar 21 reps
BB Sumo Deadlifts High Pull 15 reps
Plyo Box Jump Overs 15 reps
Toes to Bar 15 reps
BB Sumo Deadlifts High Pull 9 reps
Plyo Box Jump Overs 9 reps
Toes to Bar 9 reps -
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Uncle Jim's the Boss - WOD 2 Workout
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Back to Back Arm Hell Workout
The MetCon portion of today’s WOD is brought to you by yesterday’s competition in Glenwood Springs, CO, which our coaches won … way to go Hypoxia!
Warm Up:
Push Ups
SquatsMobility:
Shoulders on bands
PVC pass-through
Sit in Squat for 1 minuteMetCon:
20 Minute AMRAP
8 Thrusters (95 LBs)
8 Burpees
8 Power Cleans (95 LBs)
8 Pull Ups(result for rounds value include + 3 thrusters)