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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Basement Triplet Workout
4 rounds
500m row (65 strokes)
50 air squats
25 pushupsfor pushups alternate between rounds: standard hand placement, narrow hands, plyo side to side and back to standard.
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Basement Triplet Workout
4 rounds
500m row (65 strokes)
50 air squats
25 pushupsfor pushups alternate between rounds: standard hand placement, narrow hands, plyo side to side and back to standard.
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GHD / Front squat Workout
50 GHD sit-ups Buy-in
Wod:
Strength: Front Squat 5-5-3-3-1-1
195-205-235-240-245-24550 GHD sit-ups Check-out
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Conditioning Workout
In teams of 2:
0:00 - 10:00
20 Box Jumps @60/50cm
20 DB Renegade Rows @2x22,5kg/15kg
20 Calorie Bike / Row / Ski12:00 - 22:00
20 Alt. DB Snatches @22,5/15kg
20 Walking DB Lunges (Single Arm @22,5/15kg)
20 Hollow Rocks24:00 - 30:00
50 Banded Triceps Pushdowns
50 Banded Pull-apartsEach section complete as many rounds as possible. Split with partner as you wish.
Goal: 4+ rounds each AMRAPExtra:
Plank DB pull through 3x20reps ( total) Rest 60s
