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

20150930 WoD#1 Workout

For time:
30 Ground to Overhead (40/30)
30 Pull-Ups
-1 rope climb-
20 Ground to Overhead (40/30)
20 Pull-Ups
-1 rope climb-
10 Ground to Overhead (40/30)
10 Pull-Ups
-1 rope climb-
Conditioning Workout

5 Rounds

21 Over Head Lungees with Medball
15 MedBall Cleans
9 Lateral Burpees over Medball
Metabolic Workout

10 rounds
5 wall ball @9/6
6 box jumps @24/20
7 burpees
then
50 double unders
29/12/2015 WOD Workout

MARTES 29 de diciembre de 2015
Warm Up: Run & Move + AMRAP 5': MB: 10 Push Ups + 10 Sit Ups + 10
Squat.
Skills: Thrusters 4-4-3-2-2.
WOD: 0'-10': "Fran": 21-15-9:
- Thrusters 42,5/25.
- Pull Ups.
- 10'-16': AMRAP 6':
- 5 Hang Power Snatch.
- 10 Over Head Squat.
REST: Estiramientos y flexibilidad
Open Gym Workout

AssBoxDumbell

5 rds
21 cal assault bike
15 box over jump
9 dumbell bell snatch ( 32.5 kg)
13112015 Strength
Leg Strength Week 11 - Day 2

BackSquat
- 60% 5 reps
- 65% 5 Reps
- 70% 5 Reps
- 70% 5 Reps
Total 2 Workout

Clean 1RM
Bench press 1RM
OHS 1RM
4X12 Strict Deficit HSPU Workout

4X12 Strict Deficit HSPU (use biggest deficit possible while completing 12 reps quickly) – rest 90 sec.
WBC, HSPU AND Workout
6 min amrap
- 12 Wallball cleans
- 6 HSPU
- 6 GHD Situps
For quality Workout

4X30 sec. Ring L-Sit Hold – rest 90 sec.

4X15 Strict HSPU (go for a big unbroken set to start, then see how long it takes to complete the 15 reps) – rest 90 sec.

Need a training program?

20150930 WoD#1 Workout

Conditioning Workout

Metabolic Workout

29/12/2015 WOD Workout

Open Gym Workout

13112015 Strength

Total 2 Workout

4X12 Strict Deficit HSPU Workout

WBC, HSPU AND Workout

For quality Workout