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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22.12.2022 Ergo EMOM ( Deload Cycle ) Workout
EMOM 16 ( Work 0:40 / Rest 0:20 )
Minute 1 : Row Calories
Minute 2 : Bike Calories- Score total calories
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16.12.2022 Chest To Bar Pull Ups Workout
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Metcon Workout
For time :
15-12-9 or 12-9-6 reps of
heavy wall ball shots
burpee pull ups
box jump overs -
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Snatch Deadlift Strength
5x3reps @90-110% of 1rm.
(inside 15 min) rest about 2 min bwn sets. Maintain Position and Snatch "pull line" -
Accessory work Workout
3 rounds
5+5 one legged romanian deadlifts @20-30% of 1 rm dl
5+5 reverse lunges with barbell front rack
10+10 weighted side plank dips
rest 2-3 min -
Workout 1 Workout
In teams of 3
12 min work
4x45-50 sec cardio work on ab/rower @80% effort
(you guys have about 10-15 seconds for switching other person for rower or bike) -
Accessory Workout
3 rnds for quality
20 alternating V-ups
20 Flutter kicks
30s/30s side plank hold each side