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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Teamwork Workout
With a partner, for time and max reps push-ups
1.
A) 100 dumbell GTO 2 x17,5kg
B) 200 airsquats
Rotate after 5 dumbell gto and do 10 airsquats2.
A) 100 KBS @ 32kg
B) 200 Cal assault bike
Rotate after 10 KBS and do 20 cal bike.3.
A) 100 pull-ups
B) max reps push-ups
Rotate after 5 pull-ups, do as many push-ups as possible when your partner does pull-ups. -
Legs WOD 1 Workout
Front Squat:
- 3 rounds: 40kg x 6 = 240
60kg x 6 = 360
80kg x 3 = 240
TOTAL = 840
Seated Calf Raise:
- 3 rounds: 60kg x 6 = 360
70kg x 6 = 420
70kg x 6 = 420
TOTAL = 1,200
Barbell Lunge (resting on shoulders and backward step):
- 3 rounds: 40kg x 10 = 400 (5 lunges each leg)
50kg x 10 = 500
60kg x 10 = 600
TOTAL = 1,700
Hamstring Cable Pull:
- 3 rounds: 11.25kg x 12 = 135 (6 each leg)
11.25kg x 12 = 135
11.25kg x 12 = 135
TOTAL = 405GRAND TOTAL = 4,145 -
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Run, Kettle Bell Swings, Hand Stand Push ups Workout
1-1-1-1-1 back squat - managed 135 lbs
then…
run 400m
15 kettlebell swings (1.5p/1.0p) - scaled 12 kg
9 handstand push-ups - scaled regular push ups3 rounds
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Hand Stand Push ups, Deadlifts, Box Jumps, Wall Balls, Double Unders Workout
10 handstand push-ups (used purple bands)
15 deadlifts (250/175) (used 205 lbs)
20 box jumps (28/24)
50 pull-ups
100 wall balls (20/15)
200 double-unders