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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Winner Workout
-7 X 3 Push Press (65, 75, 85, 95, 105, 115, 125)
-Find 2RM Weighted Pull Up (0)
-4 X 15 DB Row (45)
-Double Under Ladder by 5
5 minutes
Up to 50 Unbroken and back down (10) -
Gymnastics + practice for qualifications Workout
135 min
Warm up for 20 min + 20 m HSW1.Gymnastics
A. MU practice for 60 min
- RS
- TWB
- HTR
- MU 15 x 1 (+ 5 failed attempts)2.Practice & preparations for ATQ Wod 1 & 3
A. Front squat, push press & knee raise practice for 20 minB. 1 set, AFAP:
12 push press @ 25 kg
12 front squat
12 hanging knee raisesC. Pull up practice for 10 min
- Pull ups: 7 8 8 5 5
- Butterfly pull ups: 8 8 9 -
Homeward run Workout
8.4 kms in 38:38mins with a light pack (4k)
Felt really good and wasn't out of breath when I stopped. Legs felt it after squats this morning though.
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Front Squatage Workout
2x20 light DB snatches (16k)
10 x 6 count Divebomber pushups (3count either side of the "wire")
Front squat
8x30k, 7x35k, 5x45k, 5x50k, 4x55k, 4x60k3 x 65k
3 x 67.5k
3 x 70k
3x 75k
3 x 80kPR -
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