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-
Assesory Work Workout
To be done after WOD
3 rounds
Bulgarian split squat 8-10 reps per leg
1:00 bike or row easy pace
1:00 rest -
Football 33 Strength
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Motion Competition 181016 Workout
EMOMx21
Min 1: 10 RDL, 50% of best DL
Min 2: 10 Kipping HSPU
Min 3: 50 Double unders -
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Basic conditioning Workout
50-60 minutes of:
400 m run
3 x 10 Ring swing - 10 Good morning400 m run
3 x 10 Shoot through - 20 Cossack squat400 m run
3 x 10 m HS walk - 12 Pistol squat400 m row
3 x 20 GHD sit-up - 10 OHS400 m row
3 x 10 Burpee - 20 Back extension400 m row
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EMOM 18 Workout
Min 1 - 12 calorie rows
Min 2 - 10 Wallballs 10kg
Min 3 - 50 double unders or 100 skips -
Weight Lifting Strength
2 Power clean+2 Low hang power clean 4sets
2 Power Jerk+2 Split Jerk 4sets
Front squat 4x2 -
Squats, situps and jump rope Workout
50-40-30-20-10 for time:
air squats
sit-ups
double unders (or 3x single unders) -
C. Midline Workout
3 Giant Sets:
10 Slow Ring Mountain Climbers
30 Seconds Ring Plank Hold
Rest 2:00 between sets.