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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Engine triangle Workout
10 rounds of:
1 min Bike erg
1 min Ski erg
1 min Row erg
1 min rest
Aim for 12+ calories per machine -
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Filthy Fifty Workout
50 24"Box Jumps (I did step-ups)
50 Jumping Pull Ups
50 Kettlebell Swings (35lb)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45lb)
50 Back Extensions (I did "Supermans")
50 14lb Wall Ball (I did 15lb Dumbbell Thrusters)
50 Burpees
50 Double UndersBW: 131lbs
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10-20-30-40-50-40-30-20-10: assault bike / skierg / soutu Workout
Aikaa vastaan:
10-20-30-40-50-40-30-20-10cal
- Assault Bike
- SkiErg
- soutu
Hengitys ainoastaan nenän kautta. Ei juomataukoja. Suu kiinni koko treenin ajan.
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Accessory wod Workout
3 sets for quality:
5/5 Worlds Greatest Stretch10 alternating high box step ups
10/10 clamshells10 Kang Squats
Start with an empty bar, you can add a little bit of weight each set but it should be light
Then
4 sets:
8-10 Box Squats, start light and build each setRest 30 seconds
3 Seated Box Jumps; Rest about 10 second between jumps.
Rest 2 minutes between sets
*The seat height should be similar to the height you use for the box squats. You want to be right around parallel. The height of the box you jump on to doesn't matter too much, you want to focus on being as explosive as possible and jumping for maximum height each rep.
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