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-
Skills, strength & metcon Strength
105 min
Warm upA. SHSPU x 3-5 reps
10 kg plate: 5, 6
5 kg plate: 4, 2B. Skillwork: HSW practice for 15 min
C. EMOM for 12 min: clean & jerk
D. 5 rounds of:
9 HSPU 5 kg plates
300 m run
Rest 2 min between sets.
Results: 3.27, 3.14, 3.24, 4.06, 3.49E. For quality:
C2B x 20 reps
Hyvä tekniikka!F. For quality and strength:
MU dips with band x 6 reps -
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Seb Workout
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Bench Workout
Bench Press
170x5
Close Grip
115x8Felt sore from doing ring dips/burpees yesterday. Bench felt great. Close grip felt too easy
Wod
5rft
10 KettleBell Swings 55#
20 Air SquatsFelt good, towards the end my back was tweaking, didn't feel it in my legs.
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Strenght & Gymnastics Workout
4 Sets of:
A1- Front Squat – 5 reps @ 70-75% 1RM
-60”Rest-
A2- Strict Ring Dip stop bottom pos 2”- 5-7 Reps
-60”Rest-
A3- GHD Hip& Back Extension – 8-10 Reps
-60" Rest- -
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Ninjat 14-16v WOD Workout
25-30 min OTM:
*30 sec underhand grip hang
*30 sec bridge hold
*3-5 skin the cat
*20+20 sec side plank hold
*20 hip thrust with a band -