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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Midline Workout
3 Sets For Quality:
:20 Second L-Sit
:30 Second Wall-Facing Handstand Hold
:40 Double Kettlebell Static Squat
Rest as Needed Between Sets. -
"Singled Out" Workout
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean & Jerks (50/35)
1 Minute Calorie Row
1 Minute RestKilos:
Wallball: 9/6
Dumbbell: 22.5/15 -
Tempo Front Squat Strength
On the Minute x 9:
1 Tempo Front SquatTempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand -
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Endurance WOD Workout
In teams of 3 for 40 minutes:
10 rope climbs
40 box jumps
70 wall ballsOne works, one rests and one team member rows or runs all the time. Share the work as needed.
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Metcon Workout
• 3 Round of:
Assault Bike 2000 m
Plyo Box Burpees Jump Overs (60/50 cm) 20 reps
MB Wall Ball (9/6Kg) 50 reps -
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Extra Credit 24-11-2019 Workout
Rusin Triset x 2-3 Rounds. No rest.
1a) Banded over and back x 10
1b) Banded Facepull-apart x 10
1c) Banded Pull-apart x 10
x 2-3 Rounds done