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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Squats - Bar muscle ups Workout
SKILL
DUSTRENGTH
3x5 shoulder press 50 kg (3 mns b/t sets)
rest 5 minutes
12-9-6 shoulder press 40 kg ( 1 mns b/t sets)WOD
50-40-30-20-10 squats
5-4-3-2-1 bar muscle ups -
Element 1 Workout
250 meter row 15 - 12 - 9 250 meter row
15 Air Squats - 15 Push-ups - 15 Ring Pull-ups
12 Air Squats - 12 Push-ups - 12 Ring Pull-ups
9 Air Squats - 9 Push-ups - 9 Ring Pull-ups -
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Element 3 Overhead Squat Workout
Overhead Squat (light bar) - Kettleball Swings (15lbs) - Ab Mat Sit Ups
AMRAP
3 Overhead Squats
6 Kettleball Swings
9 Ab Mat Sit Ups11 rounds + 8 reps
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Shoulder To OH, Burpee, Box Jump Workout
AMRAP in 15 min*
* 5 shoulder to overhead (115 pound)
* 10 burpees
* 10 24" box jumps6 rounds + 4 shoulder to OH
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Conditioning Workout
1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X8 Good Mornings – heavy, rest 30 sec.1a) 3/1, 4/6, 3/4
* 45lbs plates w/ ab mat
1b) 35lbs
1c) 115
1d) 115 -
strength Workout
25 ft tire flip
25x double unders
75ft farmer carry @ 2pd kb
10x burpees
75ft farmer carry @ 2pd kb
25x double unders
25 ft tire flip
10x wall ball @ 20lb