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

Metcon Workout

5 Round of:
Toes to Bar 15 reps
Plyo Box Burpees Jump Overs (60 cm) 12 reps
Double DB Thrusters (2X22.5/15Kg) 9 reps
2’ rest each round
Ogni round deve essere uno sprint a max effort!
9/6/16 Metcon Workout

8 Rounds Tabata, for reps
Situps
Hollow Rocks
Supermans
Mountain Climbers
*1min rest between each movement
Mamma-WOD Workout

20min AMRAP + TABATA

1.Kyykky 20x
2.Mave 15x
3.Rive pallolla 10x
4.Punnerrus 5x
Down and Up Workout

30-25-20-15-10-5
Wallballs
Power cleans
Time cap: 16’
Snatch Workout

3X2@75%, 1X2@80%, 1X2@85%, 2X2@90%, 3X1@90%– rest 30-60 seconds.

140/150/155/165/165
Power Snatch Strength

12 sets of Power Snatch:
Sets 1-3: 1 @70% 1RM Power Snatch
Sets 4-6: 1 @75%
Sets 7-9: 1 @80%
Sets 10-12: 1 @As heavy as possible (no specific numbers, just hit a heavy stimulus!)
- Rest as needed btw sets
“Denim” Workout

“Denim”
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)
EMOM x15 Workout

1) row 16cal
2) 5 power snatch
3) 5 pull up
AMRAP 15mins Workout

15 min AMRAP

OH Walking Lunges- 12reps
Hand Release Push Ups- 10reps
20 Second Handstand Hold
5RFT run, dB wl, dB snatch Workout

5 RFT:
800m Run
50' Dumbbell Walking Lunge (70/50#) (in each hand)
10 Dumbbell 1-Arm Snatch (70/50#) (5/arm)

Need a training program?

Metcon Workout

9/6/16 Metcon Workout

Mamma-WOD Workout

Down and Up Workout

Snatch Workout

Power Snatch Strength

“Denim” Workout

EMOM x15 Workout

AMRAP 15mins Workout

5RFT run, dB wl, dB snatch Workout