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
• For Time:
BB Power Snatch (60/40Kg) 20 reps
GHD Sit Ups 40 reps
BB Thrusters (60/40Kg) 20 reps
Burpees 40 reps
BB Sumo Deadlifts High Pull (60/40Kg) 20 reps MB Wall Ball (9/6Kg) 40 reps
18 Min Timecap -
EMOM // MUSCLE-UPS AND DIPS (bar version) Workout
EVERY MINUTE ON THE MINUTE FOR 10 MINUTES:
1 BAR MUSCLE-UP
3 RING DIPS
1 BAR MUSCLE-UP -
07-12-2011 WOD Tabata Something Else Workout
“Tabata Something Else”
8 sets of each, 20 seconds on 10 seconds rest:
Pull UpsCount Total reps from all exercises.
Pullups need to get better!!! Otherwise, I feel like I did alright!
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Accessory wod Workout
4 sets:
10-12 Incline Dumbbell bench press
10-12 Incline Dumbbell curl
10-12 Dumbbell pull-over
10-12 Dumbbell Preacher curls
*For each movement use a 2 count tempo on the way down. -
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15 Unbroken & Untimed Workout
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Rehab + strength Strength
70 min
1.Rehab, 1-2 rounds:
Straight leg monster walk 20
Single leg KB deadlift 12/s x 20 kg
Gmed. w/band 20
Plank hold, lift one hand 20 s./side
Dead bug 20
Good morning w/band 15
Bird dog 20
Side plank 35 s./side2.Strength
A. Back squat, 4 x 10
40 50 55 55 kgB1. Hamstring machine
8x45 7x45 7x45
B2. Abduction
12x60 10x60 10x60C1. Reverse hyper w/ball
3x15
C2. Back extension
3x10x55 kg -
Extra Credit 28-01-2022 Workout
Half Kneeling Banded Pallof Press: 4 x 8 each. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom) -
Wod 170922 Workout
For time:
120 double-unders
60 chest-to-bar pull-ups
60 hang power snatches
120 double-undersMen use 95-lb. barbell
Women use 65-lb. barbell -
Aerobic work + skill + weightlifting + strength Strength
Morning: 30 min
3 x 10 min: crosstrainer + run + row
128/143Evening: 140 min
1.Skill
A. Ring MU practice for 40 min
- Progressions
- MU w/neutral grip, practice - 8 attemptsB. HSW practice for 10 min
2.Rehab
A. 1 round:
Straight leg monster walk 20
Single leg KB deadlift 2 x 15/s x 16 kg
Gmed. w/band 20
Dead bug 20
Bird dog 20
Side plank 30 s./side3.Weightlifting from ATP strength 26.2.2018
A. Snatch pull + snatch4.Strength from JG 27.2.2018
A. 3 rounds:
- 5 strict pull-ups / 10 10 11 kg
- 5 strict ring dips / 5 5 5 kg
*Rest as needed between sets and rounds. If 3 x 5 is too easy, add weight.B. 3 rounds:
- 10 wide pull ring rows
- 30 s. ring support hold