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-
Mix up of 4-5 rounds of: bent over inbetween leg hip thrust with low pulley, L-Sit Pullup hold, Single leg deficit lunge with rear leg on bench, Plank, Shoulder dumbell press Workout
bent over inbetween leg hip thrust with low pulley x 6-10 reps
L Sit Pullup Hold :30
Single leg deficit lunge with rear leg on bench x 5 each leg
Plank Hold for :30
Shoulder dumbbell press x 6 (super strict - no dip) -
Kettlebell Workout
Warm up
1->5 One Arm Clean&Press Ladder
+wod prepWod
Emom 21’ @12/20kg1-7
Complex1 double
2 x russian swing
2 x push press
2 x thruster
2 x FRSQ7-14
Complex2 double
2 x Dead clean
2 x Hang dead clean
2 x Squat dead clean
2 x Hang squat dead clean14-21
Complex3 one arm
1 x hang drop snatch
1 x Dead snatch
1 x Hang dead snatch
1 x Hang drop snatch
Switch -
Snatch Balance and DB Deadlift couplet plus quick Post WOD burner Workout
Power Snatch or Full squat Snatch then go into doing 5 reps of Snatch Balance.
DB Deadlift for 5 sets of 8 repsPost WOD: for time
2 rounds of:
20 air squats
20 alternating jump lunges
20 Pushups
20 special Situps -
Juoksuohjelma, viikko 9, Harjoitus C Workout
Skaalattu:
- Yhdistelmäharjoitus: 60-90min
- Yhdistä jalkalenkkiin (30-60min) toinen laji: esim. pyöräily, uinti, ergo, sauvakävely, rullaluistelu tms.
- Pidä teho matalana eli syke 50-65% maksimista. PPPP.Kuntoilija:
- Yhdistelmäharjoitus: 60-120min
- Yhdistä juoksulenkkiin (30-90min) toinen laji: esim. pyöräily, uinti, ergo, sauvakävely, rullaluistelu tms.
- Pidä teho matalana eli syke 50-65% maksimista. PPPP.Pro:
- Yhdistelmäharjoitus: 60-120min
- Yhdistä juoksulenkkiin (30-90min) toinen laji: esim. pyöräily, uinti, ergo, sauvakävely, rullaluistelu tms.
- Pidä teho matalana eli syke 50-65% maksimista. PPPP. -
24.8.2021 Workout
EMOM 15
1 minute : 5 + 5 Db Squat Snatch 22,5/15kg
2 minute : 4 BMU
3 minute : 8 Box Over jump 30/24" -
Max Reps: Wall Ball Workout
One set unbroken.
Any pause in reps is considered the end of the set (e.g. ball resting on shoulders).
Missing the target is a 'no rep', but you can continue.
Men: 3,05m, 9kg or 10kg ball.
Women: 2.75m, 6kg+ ball.
Record reps and any details. -
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02.25.2014 Workout
Strength / Skill:
- Work Up to a Heavy JerkWOD - For Time:
3 Rounds:
- 5 Dead Lifts (225#/185#) 165#
- 5 Box Jumps (30"/24") RX
- 100 DU's (Wen to singles after 40 DU)
3 Rounds:
-5 MU's (Mod: 5 Pull Ups + 5 Ring Dips) Used Light band
-5 Deficit HSPU (Mod: HSPU or Proper Level Mod) Used Box
- 50 O/H Medicine Ball Walking Lunges (20#,14#) RX -
MGW Row, burpee over bar, c&j, c2b Workout
Warm-up
5 min row en equipos de 2, mientras 1 hace 100m de remo el otro hace la plancha
Skill:
4 rondas
Shoulder mobility con elastico 12 rep
pelvis hacia arriba con una pierna 8 rep
Press con mancuerna auna mano con una rodilla en el suelo, 40lb, 6 rep
WOD
3 rounds 20'' on 40'' off
row for caloris
burpee over bar
c&j (40kg)
c2b
(40-36-34=110reps) -
For time Workout
10 Plate G2OH 20/15
Then
20 Double KB Push Press 20/14
10 Plate G20H
Then
30 Air Squat
20 Double KB Push Press
10 Plate G2OH
Then
40 Russian KB Swing 20/14
30 Air Squat
20 Double KB Push Press
10 Plate G2OH
Then
50 Up Downs
40 Russian KB Swing 20/14
30 Air Squat
20 Double KB Push Press
10 Plate G2OH