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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extra lunch Workout
Front Squats (FS) - 2 min rest between sets
5X5 - 4 sets #185, 1 set #20021-15-9
Wall Ball (#20)
Slam Ball (#20)
Sit-up
4:58 -
Burpee Mile Workout
1 mile of burpees...
No walking, just down on knees, Push up, stand, broad jump, repeat for 1 mile. Insane amount of burpees.
Time: 110:00ish minutes
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Charlotte Workout
“Charlotte”
21-15-9
Overhead Squats 95#
Sumo Deadlift High Pull 95#I feel if I was more rested, I could have gone much faster. Quads are nuked from this week's effort.
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100 swings for time Workout
kb 44 lbs
Cycling for five minutes pre WOD
Completed the set with
100 lie down and move kb back and forth to each side of the body (35 lbs)
15 one arm kb press (26,5 lbs)
50 back extensions
50 push ups
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Jacked gymnastics + ATP Strength
110 min
1.Skill
A. HSW practice for 15 min2.Jacked gymnastics
A. 3 rounds:
- 10 weighted strict chin-ups
10*5 kg 10*5 kg 10*BW
- 10 weighted strict ring dips
> unweighted, 10 10 9 repsB. Strict Toes-to-Bar (3 x max reps, 90 s. rest between sets)
10 9 8 repsC. Accumulate 3 minutes of L-sit hold (Time)
In as few sets as possible, accumulate 3 minutes of l-sit hold. After each attempt, you must rest at least 30 s. before going again. Your score is the total time taken to accumulate 3 minutes.
> knees tucked in
9 x 20 sec + rest = 9.453.ATP workout of the day, 40 min