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-
Eira WOD Workout
Hang Power Snatch
3 x 3
@ 40 kgSnatch Pull
3 x 3
@ 60 kgOHS
3 x 3
@ 50 kgConditioning
For time:
21-15-9
Sumo Deadlift High Pull @ 42,5 kg
Push Press @ 42,5 kg
Lateral Burpees -
Deadlift to Death Workout
1x10 Windmill
2x10 @ 25
2x5 @ 355x4 SLDL @ 95
Work to heavy DL - 415 - PR (barbell, felt UGLY [ but really heavy deadlifts always feel like I'm completely rounded in the back)
4x2 @ 85% and add 10# each set - 315, 325, 335, 345
5 sets of plank pull to failure slow and controlled - 10, 8 ,7 ,6, 7
finger curl strip sets - didn't do these. not sure what they are.
1x500m Row - 1:50
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Track (Sprinting Drills, Bounds, Hurdle Drills) Workout
Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
7x20m Sprinting Drill + 20m Strides (high kneesx2, walking skipsx2, straight-leg boundsx2, skipsx1)
2x30m Alternating-Leg Bounds
2x30m 3xLeft-Leg Bounds + 1xRight-Leg Bound
2x30m Alternating-Leg Bounds
3x7 Hurdles Drill (Alternating-Leg Skipping)
5x7 Hurdles Double-Leg Jumps
Some Gymnastics(Handstands, 10 BW Ring Dips - 3x5 Ring Dips 10kg)
Static Stretching (Cooldown) -
Assault bike & dball GtOS Workout
For time:
12cal assault bike
10 dball ground to over shoulder (50kg)
12cal assault bike
8 dball gtos
12cal assault bike
6 dball gtos
12cal assault bike
4 dball gtos
12cal assault bike
2 dball gtos -
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Deadlift Strength
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 92%
*Set 6 – 2 reps @ 98%
Rest as needed