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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Squat clean & jerk 3x3+3 Strength
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5K on speed Workout
5 x 1 km run
1 min rest
1km for warm up and cool downAs a result put the best time for 1 km
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2 Mile Sprint Ladder Workout
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Hand stand holds and wallballs (main site Sunday 190303) Workout
On a 9-minute clock, 3 rounds for max reps of
- 1-minute handstand hold
- 2 minutes of wall-ball shots
In round 1, subtract 5 reps each time you fall from the handstand. In round 2, subtract 10 reps. In round 3, subtract 15 reps. Feet must be off the floor by 000, 300 and 600 or start over. If a fall keeps your feet off the ground for more than 5 seconds, start over.
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RC 090224 Static work Workout
2-3 rounds
15-20 sec pullup hold
15-20 sec ring support hold
15-20 sec hollow hold
15-20 sec bottom suppprt hold -
Clay's First Workout
WOD -- 5 Rounds for Time (Aaron 12:00/Josh 11:11/Clay 14:08)
5 Burpees
10 Strict Standing DB Shoulder Press (40#/30#/20#)
15 Box Jumps (20'/24')WOD -- 1 Round for Time (Ryan 30:35)
1000 Single Unders
100 Lunge (50 e)
100 Lying Leg Lifts
100 Lateral Lunge (50 e)
100 Superman
1000 Single Unders