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

WOD 16-09-2013 Workout

21-16-11-6
HSPU (from box)
Burpees
1-2-3-4
Rope Climbs
Run, Burpees Workout

10 rounds

200m run
10 Burpees
Strength: Dumbbell Presses Workout

8 x 12kg
6 x 14kg
5 x 16kg
4 x 16kg
4 x 16kg
4 x 16kg

Extra:

5 x 10 boxjumps
3 x 5 negative pull-ups
Bench Workout

Bench to 1 max rep.
5x @80% to failure

rest

5 sets:
10 DB Shoulder Press
10 DB Single Arm Bent Over Rows
DL Burnout Workout

Deadlift to 1 max rep
5 rnds @ 80% to failure

rest

5 sets:
10 Weighted Lunges
10 Death Marches
WOD 23-09-2013 Workout

AMRAP (As Many Rounds As possible)
in 20′ of:
10 Power Cleans (40kg)
20 Push Ups
30 Air Squats

Result: 4 rounds + 10 Power Cleans
Hollow Body holds Workout

Hollow Body holds:

5 x 30 sec
Double Under practice + max DU's in 45 sec Workout

Double Under practice

45 sec: 22 DU's
Sprint Workout

Pre-WOD:
3 X 10 @ 70% of 1 Round Max Back Squats

WOD:
-10 X 100 meter sprints

Post:
-50 Toes to Bar
Technique: Muscle-Up Workout

Technique: Muscle-Up

Need a training program?

WOD 16-09-2013 Workout

Run, Burpees Workout

Strength: Dumbbell Presses Workout

Bench Workout

DL Burnout Workout

WOD 23-09-2013 Workout

Hollow Body holds Workout

Double Under practice + max DU's in 45 sec Workout

Sprint Workout

Technique: Muscle-Up Workout