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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WOD Workout
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Tankojumppaa Workout
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Every 90s for 8 rounds Strength
Every 90s for 8 rounds:
Squat clean + front squat
1+1
1+1
1+1
1+1
2+0
2+0
2+0
2+0 -
45 sec Tabata Workout
45 on 15 off
3 rounds
KB swings 35/53
KB Front Squats 35/53
Lunges with plate 25/45
KB snatch 26/35
Russian Twist with KB 20/35
KB high pull 35/53
**record lowest round -
Front back squat and sled push Workout
Back squat
5-5-5 reps @ 65%
5-5 reps @70%Front squat
5-5-5-5 reps @60%
(1 set every 90 secs )Then 200 metres sled push 20/40 (as fast as possible)
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C. Conditioning team workout Workout
Amrap 20
6 Rounds of "Macho Man" (135/95)
15 Toes to Bar- each round of macho man you go I go style ** Kilos: 60/43 1 Round of "Macho Man": 3 Power Cleans 3 Front Squats 3 Push Jerks
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10-10-12 Hang Cleans & Metcon (Carse) Workout
Strength:
Hang Cleans: 6x135, 6x155, 6x175, 6x185, 6x195, 3x215, 2x215
Carse: 21-18-15-12-9-6-3: 50m bear crawl, squat cleans (95lbs), box jumps (24"), double unders, deadlifts (185lbs)
Time: 44:46
