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-
06-09-13 Power snatch, burpees over the box (with box jump) Workout
21-15-9 Power snatch @15 kg (rx 40) and burpees over the box with step up over the box
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Snatches, rope and jumps Workout
5 rounds against time
1x squat snatch @60-70% 1rm
20x du's
5x high box jumps 75cm -
Row intervals Workout
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Dumbbell Hang Squat Cleans, Ring Push Ups, DUs Workout
Metabolic Conditioning Workout: As many rounds as possible in 8 minutes.
12 dumbbell hang squat cleans (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)
12 ring push ups ("prescribed" is rings even with feet, straps vertical)
24 double unders (Intermediate: 24 counting attempts, Novice: 12 counting attempts) -
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Wednesday 13th March Workout
Skill: accumulate 2 mins of ring support straight into a 2 min amrap of ring dips
Wod: 4RFT
20 T2B
20 Power snatch@40/30
200m run
20 OHS@40/30
20 Pull ups
*break how you like , but both run.Wod: aim to be getting a round completed in 6-8 mins. And try to maintain your pace.
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NS-13.3 qualifier workout Workout
Within 5 minutes:
12 ”Lagom” Swings (32kg)
12 Burpee-Box jumps over box (60cm)
10 ”Lagom” Swings (32kg)
10 Burpee-Box jumps over box (60cm)
8 ”Lagom” Swings (32kg)
8 Burpee-Box jumps over box (60cm)
AMRAP – Thrusters (30kg)(Score is total reps)