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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4x3 min AMRAP Workout
(25 min)4x3 min AMRAP,(vuorotellen A ja B) 3 min välissä A. 3 min 7xboksi 7x heilautus 7x burpee. B. 3 min5x jalkojen nosto 5 x wallball 15 m kauppakassi painavalla
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Met-Con 20112015 Workout
Then, depending on your weaknesses, choose ONE of the following:
5a. Met-Con
AMRAP 12 Minutes
Run 200m
30 Box Jump Overs 24/20″
30 Push Ups5b. Accessory
800m Sled Drag x 3
Rest approximately 5 Minutes
The weight should be Light-Moderate.
Should be able to accomplish the entire distance with minimal stopping. -
Alternative Style WOD - Flag Football Workout
Warmup
Route Running and Passing
WOD
We played 5v5 for 90 minutes in 90 degree weather.
Great Sunday afternoon for football... good sweat.
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Row & Clean Workout
- 4x 500m for time (rest twice the time of the 500m between)
- EMOM 5x Power Clean increase wait each minute
Score is the last weight to make 5 power clean
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DUs, HS hold and sit-ups (main site Saturday 190223) Workout
3 rounds for time of
- 50 double-unders
- 2 minutes holding a handstand
- 35 AbMat sit-ups
