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-
Frida's Workout #11 Workout
50s on, 20s off, 5 Rounds
5 exercises, 30 minsPushup to side plank
Shoulder taps
Swimmers
Leg curls
Arm circles (each side) -
MAYFLY PRO TRACK Workout
A,
5-4-3-2-1 reps, for time of:
Hang Squat Clean @102/70kg
Bench Press, @102/70kg
Strict Ring Muscle-upGoal: sub 9 mins
B,
For time
90m HS walk
*everytime you break complete 50 DU
Goal: sub 8 minsOptional : EMOM 10 mins
odd min: max HS walk ( 3 attempts )
even min: 50 DUC,
For distance:
Run: 1x 30 mins
Compare to last result! -
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A. Pump & Sprint Workout
5 rounds
20 reps triceps extensions with elastic
20 reps biceps curls with elastic
200m all out sprint
2-3 min rest -
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Gymnastics + strength + conditioning Strength
110 min
Warm up for 20 min1.BCTB
- Bfly x 20
- BCTB x 20 (singles)2.Back squat
A. 6 RMB. 4x4 @ 6 RM
3.Conditioning
3 rounds for consitency:
12 Burpees
10 Deadlifts
8 Hang power cleans
6 Shoulder to overhead
- Rest 2 min between sets, bar @ 40-45 kg > 37.5 kg
- Times: 1.31, 1.32, 1.314.Accessory
Not done -
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9.10.2020 WOD Workout
FOUR AMRAP
AMRAP 5
50 Wallball 9/6kg (20/14p)
27/21 Calories Row
Rest 3 minutes
AMRAP 5
50 Wallball 9/6kg (20/14p)
27/21 Calories Bike Ergo
Rest 3 minutes
AMRAP 5
50 Wallball 9/6kg (20/14p)
27/21 Calories Echo Bike
Rest 3 minutes
AMRAP 5
Power Clean 80/60kg
Result is total receptions of all four AMRAP`S
