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-
Endurance WOD Workout
30 s on, 30 s off total reps for 6 rounds:
A. med ball cleans 9/6 kg
B. box jumps 24/20”
C. KB swings 24/16 kg
D. double unders
E. push press 30/20 kg
F. dead hang -
Valentine's Partner WOD Workout
7 min AMRAP
You go, I go
4 Obstacle course
4 Wall walks
20 Air squats2 min rest
7 min AMRAP
You go, I go
4x10 m DB lunge walk (22.5/15kg)
14 DB snatch (22.5/15kg)2 min rest
7 min AMRAP
You go, I go
20 Wall ball
10 sync Burpee bar over
20 Deadlifts (42.5/30kg) -
-
"A Lot Of Pushing" Strength
5 Gigasets of:
8 Seated DB Shoulder Presses -heavy
12 Ring Push-ups
16 Banded Chest Fly -High to low
- Rest 2-3min btw sets
- Score: Shoulder Presses -
Weightlifting Workout
A:
Clean pull + hang power clean 5x1+2 @~75%B:
Power clean + push jerk + split jerk 5x1 @80% of jerk max -
Conditioning Workout
Partner workout
A)
In 12 min.
50 calories echo bike
then
3 rounds of
25 wall ball@9/6kg
25 toes to bar
then
max cal echo bike in remaining time-rest 2 min.-
B)
In 12 min.
50 calories row
then
3 rounds of:
25 USA swing@24/16 kg
25 push up
then
max cal row in remaining time-rest 2 min.-
In 12 min.
50 calories ski
then
3 rounds of:
25 box step ups@22.5/15 kg; 60/50 cm
25 Jumping Pull up
then
max calories ski in remaining time )One person works at a time.
Switch as needed. -
Active recovery Workout
2 x 16 min amrap
1)
60 Rope Jumps
30 sec wall sit
20 Step back lunges
10 reverse burpees2)
10/8 cal Row OR SKi
10 Push Up
10 Cal Row Or Ski
10 Bicep Curls -
-
WOD, Strength / Technique: Strength
4 sets and 2'min rest between
5 Back squats @RPE 8
50m DB farm carry
10+10 Dual DB ATG Split Squat
Then...
1 Set of max Back squats @80% -