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-
Warmup Workout
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 5-7 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Walking Lunge Dx (light weight) 10 reps
One-Arm KB Overhead Walking Lunge Sx (light weight) 10 reps
GHD Sit Ups 10 reps -
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Pirates of the Caribbean Workout
Skill:
10-9-8-7-6-5-4-3-2-1
Pistol squats
Ring push ups
Box dipsWOD Pirates of the Caribbean
1 Round For Time off:
120 Wallballs 9/6kg
90 Deadlift 60/45kg
60 Hang power clean 40/25kg
30 burpees over bar -
7 minute cardio cleans Workout
Partner 7 min AMRAP
Cardio calories 10/7 person A
Power cleans person B
Rest 2 mins
3x
1. Bike 40/30 kg
2. Row 50/40 kg
3. Ski 60/50 kg -
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