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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Uncle Jim's the Boss - WOD 2 Workout
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Gymnastics + weightlifting + strength Strength
150 min
Warm up for 15 min
1.Gymnastics
A. HSW practice for 15 min
- 21 m.B. MU practice for 50 min
- RS 4 x 8
- Turn 2 x 3
- 1 swing + 1 HTR 5 x 1
- 1 swing + 1 MU x 7 (total of 15 attempts)2.WL
A. Power Clean - Touch n go 3 RMB. Every 20 s. for 10 minutes:
1 Power Clean @ 90-100% of 3 RM weight
- 54 kg3.Strength
A. Back squat 5 x 2 > split squat with barbell
8/side x 35 40 40 40 kgB. 2 rounds:
10 Supinated DB lateral raises (Light)
25 Banded tricep extension
25 Banded Bicep curl -
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Gymnastics + weightlifting + conditioning Strength
150 min
Warm up for 20 min
1.Gymnastics
A. MU practice for 60 min
- RS 3 x 8
- TWB 3 x 3
- 1 S + 1 HTR x 7
- 1 S + 1 MU x 5 (total of 18 attempts)B. Rope climb practice for 10 min
2.WL
A. Full Clean and jerk - Heavy double for The DayB. Slow Clean pull
5 x 2 @95-110% of 1)
60 62 65 67 69 kg3.Conditioning
A. 3 Rounds:
2 Rope climbs
12 Double kb Thrusters 16 kg
Time: 6.37
-Immediately into-
20 Devils press over The box - 25 lbs
Time: 4.32
Total time: 11.09
HR 174/184 -
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Fran Workout
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Gymnastics + conditioning Workout
120 min
Warm up for 20 min
1.Gymnastics
A. BMU practice for 20 min
- 6 x 3 = 21 repsB. Bfly CTB practice for 25 min
- Box 2 x 10 2 x 8
- Swing + CTB 7 x 3 + 3C. Bfly practice for 10 min
- Total of 30 reps2.Conditioning
8 Rounds: 2 min on/ 1 min off:
A. 12 cal row + ME Cindy remaining time
Total of 4 rounds + 21 reps = 141 reps
B. 12 cal row + ME of 5 Deadlift @ 70 kg, 8 Toes to bar
Total of 6 rounds + 1 rep = 79 reps
HR 162/1833.Accessory
A. From Friday 2 Rounds:
15+15 Single leg Reverse hyper - 30 kg
10 Around The world (Vatsaliike, ei kahvakuulaliike)
-Rest 90 s-