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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Muscle ups and air squats Workout
30 Ring muscle ups for time
*Every time you Break Up the set and Drop Down - do 10 Air squats -
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COMPETITION CLASS Workout
Strength/ skill work
Partner WOD
**Morganton - Unbroken Series - 3 1/2 weeks away
**Apex - Superfit Games - 7 1/2 weeks awayWOD on!...
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Muscle & Power, AV1 Workout
Clean complex, find max in 1 Power clean + 2 Hang squat cleans + 3 Front squats
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Aerobic work + gymnastics + strength Strength
AM: 50min
A. 2 x 5000 m row, rest 2 min bs. NB only.
1) 2.28.0 / 500 m, 129/142
2) 2.26.2 / 500 m, 140/149PM: 130 min
Warm up EMOM12 + 15 m HSW
1.Own skill
A. Bfly pu practice for 20 min
- Prog.
- Practice sets of 5 - 9 reps x 7
B. Bfly CTB practice for 10 min
- Attempts
C. EMOM5: 4 HSPU @ abmat, focus on technique & speed2.Strength
A. Bench press 1RMB. Strict pull up supersets:
5 sets:
Max rep strict pull up w/ 20 lb DB between feet
Max rep strict pull up
- Rest 2min-
- Samalla riipunnalla koko sarja.
Set 1: 6 + 4
Set 2: 5 + 3
Set 3: 4 + 2
Set 4: 4 + 2
Set 5: 3 + 1C. Max effort ring dips – 4 Reps - 8 reps
-Rest 45s-
Max effort ring dips – 2 reps - 6 reps
-Rest 45s-
Max effort ring dips - 4 reps -
B. Conditioning Workout
3 Rounds For Time :
40 Wall Balls @20lbs
100 Double Unders
3 Legless rope climbs @short ropes -