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-
20 mins for quality Workout
20 minutes for quality:
- 15m handstand walk or 40m bear crawl
- L-sit hold, 20 seconds
- 12 x push-up (regular, diamond, or parallette push-ups)
- 12 x supine ring row
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Few metcons Workout
2 min AMRAP:
- 20 cal row
- 20x box jump(60/50cm)
- 20x wall ball
- 25x kettlebell swings (24/16kg)
- 25x burpee
Rest 2 minutes.
4 min AMRAP:
- 20 cal row
- 20x box jump(60/50cm)
- 20x wall ball
- 25x kettlebell swings (24/16kg)
- 25x burpee
Rest 2 minutes.
For time:
- 20 cal row
- 20x box jump(60/50cm)
- 20x wall ball
- 25x kettlebell swings (24/16kg)
- 25x burpee
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OPEN 14.3 Workout
OPEN 14.3
8 m AMRAP:
10 deadlifts, 62,5 / 45 kg
15 box jumps, 60 / 50 cm
15 deadlifts, 85 / 62,5 lb.
15 box jumps, 60 / 50 cm
20 deadlifts, 102,5 / 70 kg
15 box jumps, 60 / 50 cm
25 deadlifts, 125 / 85 kg
15 box jumps, 60 / 50 cm
30 deadlifts, 145 / 95 kg
15 box jumps, 60 / 50 cm
35 deadlifts, 167,5 / 102,5 kg
15 box jumps, 60 / 50 cm -
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"Fight Gone Bad" Workout
"Fight Gone Bad" with 5 rounds
30min EMOM (5rounds):
1) Wallball
2) Sumo deadlift high-pull (35/25kg),
3) Box Jump 60/50cm,
4) Push-press (35/25kg),
5) Row (Calories)
6) restScore: all reps + cal together
Target: 500+ reps
Overall RPE 5, maximum effort.
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Power snatch Strength
5 x 3 power snatch
*all the sets with about 65-70% from 1rm
Warm up with pulls and muscle snatch - focus on the bar path and extension.