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-
Nanorosso 05.03.22 Workout
Amrap 21 in team of 2
Ladder +6 bar mu
Every round perform:
20 dual dumbell push press 22.5kg
20 synchro air squat
12+12 cal sky erg -
Back squat juggernaut 5 nr3 Strength
A: Back squat amrap@85%
B: Power clean 3-2-2-1-1
C: Incline leg press 2x8
D: Shoulder press 3set
E: Strict pull ups 3set -
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"7 Wonders" Workout
3 Rounds:
7 Deadlifts 50/35kg
7 Toes to Bar
7 Push Presses 50/35kg700/500 Meter Row
3 Rounds:
7 Deadlifts 50/35kg
7 Toes to Bar
7 Push Presses 50/35kg700/500 Meter Row
3 Rounds:
7 Deadlifts 50/35kg
7 Toes to Bar
7 Push Presses 50/35kg -
CF Narvik WOD 2023-03-02 Workout
For 8 rounds, new round every 1:15
* 3 split jerks3 rounds
- 6+6 bulgarian split squats
- 6+6 dumbbell rowsChipper
- 10 devil's press
- 20 box jump over clear the box
- 40 wall ball
- 20 box jump over clear the box
- 10 devil's press -
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Cardio & Core 1 Workout
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Saturday Madness Workout
“ Drag Race ”
Teams of 2 ( You GO , I GO )
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
- INTO -
150 Wallballs @9/6kg
- INTO -
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Round 1 = 50/35kg
Round 2 = 60/42,5kgTimecap : 30 mins
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Total workouts of the week Workout
Rest day, total workouts of the week 10 hours, x 5
Week 1/3Strength & conditioning
Metcon - 3
Aerobic work - 1, 90 min
Upper body strength - 1
Squat - 1620 kgGymnastics
MU - 20
BMU - 20
BFLY - 120
BCTB - 20 (singles)
KCTB- 60
HSW -Recovery
Sleep, 8+ hrs/week - 2
Avg. time to bed - 23.10
Avg. hours asleep - 7 h 40 min
Avg. cals/day - 2750 -
Conditioning Workout
Partner workout
A)
In 12 min.
50 calories echo bike
then
3 rounds of
25 wall ball@9/6kg
25 toes to bar
then
max cal echo bike in remaining time-rest 2 min.-
B)
In 12 min.
50 calories row
then
3 rounds of:
25 USA swing@24/16 kg
25 push up
then
max cal row in remaining time-rest 2 min.-
In 12 min.
50 calories ski
then
3 rounds of:
25 box step ups@22.5/15 kg; 60/50 cm
25 Jumping Pull up
then
max calories ski in remaining time )One person works at a time.
Switch as needed.