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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Let’s get started! Workout
1 AMRAP 7min
10 cal skierg
15 wall ball
20 DB push press 2x22,5kgRest 5min
2 AMRAP 7min
10m handstand walk
15 front squat @50kg
15cal bike ergRest 5min
3 AMRAP 7min
1 RMU
10 C2B
10 HSPURest 5min
4 AMRAP 7min
15 thruster @40kg
10 BMU
Amrap bar faceing burbeesAmraps 1-3 you count every rep you do. In 4 amrap you only count your bar faceing burbees.
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4.3 HBD Coach Z1 "Sérgio Lopes" Workout
Warm-up
- Coach ChoiceWOD - FOR TIME
PART A - COMPLETE 4 ROUNDS
- 11 Handstand Pushups
- 11 Thrusters (60/40)
- 11 Toes to Bar/ Knees to Elbows
- 11 BurpeesRest as necessary and go direct to...
PART B - COMPLETE 3 ROUNDS
- 11 Deadlift (111/81)
- 11 Box Jumps Over
- 11 PullupsCAP TIME: Just do it!
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Upper body pump Strength
A: Bench Press 5rm
B: Strict pull ups 3set
C: Seated Shoulder press 3set
D: Narrow grip lat pull downs 3set
E: SA Cable triceps extensions 3set
F: Db biceps curls dropset x3
G: DB Shoulder flys dropset x3 -
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