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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Leg Burn Workout
Pre WOD Find heaviest weight for back squat 1x20 reps: 115 lbs
5 Rounds for time:
200m run
10 plymetric push ups with 25lb flat weight
20 reps - 25 lbs Russian Twists -
Triangle (week 1) - EMOM 40 Workout
1 min: 15 cal bike
2 min: 15 cal row
3 min: 16 reps wall ball
4 min: restIncrease with 1 cal / rep every week
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4-24-12 Hero DT & DB Snatch-Box Jump-VUs Metcons Workout
Metcons:
Hero DT: 5 Rounds with 155lbs on the bar - 12 DLs, 9 HCs, 6 Push Press
Metcon 2: 5 Rounds for time: 10 DB Snatches (70lbs), 10 1 Leg BJs (18"), 10 VUs
Elements: 1000m Row - 3:43
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Back squat 10rm Strength
Find 10rm back squat. Warm up and the then go for it.
Vinkki: tarkista aiemmin tehty 8rm.
Cool down:
Kevyttä hölkkää 5-10 min ja sen jälkeen rullaa jalat -
Cindy EMOM as long as possible Workout
Muprh prep (eroaa torstain wodista hieman)
Cindy EMOM style as long as possible (max 20 min)
5 pull ups
10 push ups
15 air squatsGoal is to hit min 10 rounds so feel free to scale down the reps if needed.
Option B, every 2 min or every 3 min as long as possible
Mary
5 hspu
10 pistol squat
15 pull ups -
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