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-
Aerobic work + strength Workout
110 min
1.Aerobic work
For 75 min / 6 rounds:
10 min bike/run/row
5 strict pull ups
10 push ups
5 strict TTBHR 129/159
2.Strength
A. Tabata shoulder press - 8 x 11 x 10 kgB. 3 sets:
12 side lat. raise - 4 kg
10 bicep curls - 10 kg
8 high cable pulley - 12.5 kgC. 3 sets:
12 bicep curls - 15 kg
15 v-up
15 pike leg raises
30 side heel touches -
Saturday Madness Workout
In teams of 2 with a running clock:
0:00-15:00
AMRAP
10 Hang Power Cleans + Shoulder to Overhead (60/40kg)
20 Push-ups
30 Toes to Bar
40 Air Squats
50 Calorie Row15:00-17:00 REST
17:00-32:00
AMRAP
10 Hang Power Cleans + Shoulder to Overhead (60/40kg)
10 Push-ups
15 T2B
20 Air Squats
25 Calorie RowRx+: HSPU instead of Push-ups
Split work how you wish!
Goal: To complete more reps in the second part! -
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6/4/20 Workout
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Hard routine + strength Strength
160 min
Warm up for 15 min1.Gymnastics
A. Bar MU Drills
- 3 3 3 2 reps2.Power snatch
A.1 RM3.Metcon
A. 25 min AMRAP:
800 m Run
10 Squat snatches 60/40 > 35 kg
5 Bar muscle ups/10 Chest to bar/ 15 Pull ups > 3 BMU
- Rest 60 s. between rounds
- When at 25:00, finish the round you are on!
- Result: 4 rounds done in 30.00
- Round times: 6.42, 6.53, 6.38, 6.44
- HR 170/1804.Strength
A. 3 sets:
SHSPU knees on box - 6 7 8B. 3 sets:
10 bicep curl & press - 15 15 15 lbs
8 sa. DB row - 35 35 35 lbsC. 3 sets:
12 side lat raise - 10 10 10 lbs
10 push upsD. 3 sets:
15 bicep curls 15 kgE. EMOM7: abs
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Running + gymnastics + strength Strength
AM: 60 min
Warm up 25 min
1.Running intervals
2 x 1600 m @ 340-350 s.
- Rest as needed - 10 min
- 6.47
- 6.41
Cool down 10 minPM: 160 min
Warm up 15 min1.HSW
- 16 m.2.Ring Muscle up practice
A. False grip low amplitude ring swings
- Accumulate 80 reps > 40B. Ring muscle up
- 7x1 + 8x2 - 23 repsC. Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10 > 50D. Ring support swings
- Accumulate 60 reps in sets of 8-10 > 40E. Front swing pull back
- Accumulate 50 reps in sets of 6-10 > 30F. High amp ring swings with hollow pull to chest
- Accumulate 40 reps > 11 reps3.Push press
A. 6 RM
- Max 2 setsB. 5 sets:
4 Push press @ 6 RM weight - 47.5 kg
- Rest 20 s.
8 Standing DB Bent over rows - 30 30 35 35 35 lbs4.Core
A. Single leg Toes to bar 4 x 10-16 - 10 10 10 10 -
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Endurance WOD Workout
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