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-
Snatch pull + squat snatch 5 sets Strength
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13.11. Wod Workout
3x8min amrap
3min rest btwn sets
You Go I Go
1. 3 power clean 60kg + 6 bar over burpee
2. 3 power snatch 50kg + 20 du
3. 8min tabata bike/row/ski -
Hemmafit Workout
A: HSPU strict 4set
B: push ups 3set
C: Banded OH triceps extensions 1xMax
D: Banded triceps push downs 1xMax -
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Humpday pump day Workout
Warm up
500m row
3x
20s. 1 arm plank hold e/s
10 spa push up
10 toes on plate RDL 16/12kg
4 rounds for quality
10 box step ups 22.5/15kg
7 ring row
5 push ups
0-5 mins
Row meters
5-10 mins
30 DBL KB Clean and Jerk 2x 16/12kg
10-15 mins
10 Rope Climbs
10 min row
10 min bike
10 min ski70-75% HR
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Endurance WOD Workout
Every 3 minutes, for 36 minutes (3 rounds of each):
Station 1 – 30/25 cal row
Station 2 – 50 double unders + 30 s HS hold
Station 3 – Ski 500/400 m
Station 4 – 25 sit ups + 15 DB push presses -
Total workouts of the week Workout
Rest day, total workouts of the week 12 hours, x 5
Week 2/3Strength & conditioning
Metcon x 2
Aerobic work -
Upper body strength x 2
Squat - 2450 kgGymnastics
MU - 45
BMU -
BFLY - 115
BCTB - 70 (singles)
HSW -Recovery
Sleep, 8+ hrs/week - 3/7
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 55 min
Avg. cals/day - 2720