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-
//Three little machines\\ "warm-up" Workout
3 RNFT of:
1 min. on Row
1 min. on Ski'erg
1 min. on assault bikeincrease the speed with each round
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-WOD- Workout
20 mins
30 sec on 15 sec off- Bulgarian Split Squats
- Double KB Swings
- hanging leg raises
- Wall balls
- Plank diagonals
- Parallel squat hold
- flexed arm hold
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Total workouts of the week Workout
Rest day, total workouts of the week 12 hours, x 9
Metcon: ma, ke, pe, la
Aer: 30 min to
Squat: -Gymnastics:
CTB 20
Pull up 55
TTB 55
HSPU 30MU -
BMU ma 17
Bfly ke
HSW ma, tiSleep 1/7
Avg. time asleep 7:54
Avg. time to bed 23:00 -
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Running 6 rounds of Workout
Run 6 rounds of:
400m moderate
30s rest
200m fast
30s rest
100m faster
3min rest -
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Squats Strength
Beginner - Double KB front squats 4 x 8
Superset with wall press deadbugs x 20Intermediate- Barbell Squats 4 x 5 @ 70-75%
120 sec rest -
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Not for time! Workout
15-12-9 Reps of:
*Box Jump 30″/ high box
*Snatch Push Press (one second lockout at top)
*Toes 2 Bar-This is not for time, try to do sets unbroken. Bar weight 50 % 1rm
