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-
Birddogging the KB Snatch Workout
File your hands down and do homework on the Kettlebell Snatch. Take care of your hands and utilize the corkscrew method.
Strength:
Ring Dips - 4 x 5WOD: Viking Warrior Conditioning 15/15 (53/35) Snatch Protocol X 25 sets
15/15 = 15 seconds work/15 seconds rest
You will snatch with weakhand for 15 seconds, rest 15 seconds then switch to stronghand = 1 set*Your goal is to try to maintain a consistent rep (6-8) count for all 25 sets.
*Score is total number of reps completed. (e.g. you do 7 reps on each hand for all 25 sets = 350 reps) -
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Squat Waves (deload week) Strength
Wave #1
0:00… Set #1 – 6 Back Squats @ 60% of 1RM Back Squat
2:00… Set #2 – 4 Back Squats @ 65% of 1RM Back Squat
4:00… Set #3 – 2 Back Squats @ 70% of 1RM Back Squat
Wave #2
6:00… Set #4 – 6 Back Squats @ 65% of 1RM Back Squat
8:00… Set #5 – 4 Back Squats @ 70% of 1RM Back Squat
10:00… Set #6 – 2 Back Squats @ 75% of 1RM Back Squat
Wave #3
12:00… Set #7 – 6 Back Squats @ 70% of 1RM Back Squat
14:00… Set #8 – 4 Back Squats @ 75% of 1RM Back Squat
16:00… Set #9 – 2 Back Squats @ 80% of 1RM Back Squat -
King & Queen of Thruster Mountain Workout
THRUSTER LADDER
Ladies start with 65 and will jump 10lb increments until they cannot perform a successful full range rep.Gents start with 95 and will jump 20lb increments until they cannot perform a successful full range rep.
- We will take the bar from the rack (i.e. you don't have to clean it). We will have 2 bars set up each for ladies and gents. You will move quickly (e.g. Person A goes, then B, then C, then D...add weight then A,B, etc) *See video for movement standards. You will only given 1 chance to redo a missed rep.
FINISHER:
20/10 x 6 nonstop of:
Air squat (bottom hold) *used 40lb weighted vest
Flutter kick (feet hold)
Mountain Climber (plank hold)