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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Basic conditioning Workout
Approximately 45 min, keep heart rate low.
55-45-35-45-55 reps of:
1) cal on rower/runner/bike/ski erg
2) air squat -
CF LPR 141118 WOD Workout
For burpee reps, 5 rounds of:
* 1min work, 15 swing (32/24kg), ME target burpee
* 1min rest -
Choose your WODventure Workout
10 Rounds for Time or the most work done in 20 minutes, whichever comes first
10 Front Squats (75 lbs)
10 Pushups
10 Box Jumps (24/20)
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Invalid WOD Workout
30min AMRAP of:
20steps Walking Lunges
20 KB Swings
20 High Box Jumps
20 Cal. Row
20 GHD Situps -
Strength & conditioning Strength
100 min
1.Warm up & rehab movements for 15 min
2.Strength
A. Back squat 3 x 6 AHAFA3.Conditioning
A. EMOM21:
1) 10 cal row
2) 6 C2B
3) 40 DU4.Accessory
A. 3 rounds:
15 reverse hyper x 15 kg
12 GHD hip extension
10/s. single leg KB DL 24 kg -
Penance Workout
Rounds of
7 GTO (65 lbs)
Every time your hands come off the bar do 7 Bar-facing burpees. Max penalty of 49 Burpees.
RUDE RUDE RUDE. My body rejected me after this, that's for sure!
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Total workouts of the week Workout
Total workouts of the week 13 hours, x 8
Metcon: ma, ke, pe, la
Aer: to, la, su, 30+30+45 = 105 min
Squat: 2565 kgGymnastics:
C2B 50
Pull up -
T2B -
HSPU 30MU ti 5
BMU ma 15
Bfly -
HSW ma, ke, peSleep 5/7, avg. 22:45
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Aerobic work + core Workout
60 min
A. 45 min aerobic work
30 min row + 15 min crosstrainer
B. JG 5.4.2018
B1. 3 rounds of:
- 10 v sits
- 20 supermans
B2. 3 rounds of:
- 15 hollow rocks
- 15 side plank raises/side -