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-
KOTIWOD (Outdoors) Workout
Warm up:
10 min easy run, every 2min perform:
a) 10 air squats
b) 5 burpees
c) 10 good mornings
d) 10 cossack squats
e) 20 arm circles
Workout:
20min AMRAP
100m run
10 burpees
200m run
20 push ups
300m run
30 V-ups
400m run
40 air squats
You can modify distances to minutes aswell (1-2-3-4 min)
If done indoors, you can modify running to Double unders or rowing/biking/skii-ing if you have ergos available. -
Endurance WOD Workout
Every 3 minutes, for 36 minutes (3 rounds of each):
Station 1 – 30/25 cal row
Station 2 – 50 double unders + 30 s HS hold
Station 3 – Ski 500/400 m
Station 4 – 25 sit ups + 15 DB push presses -
-
Humpday pump day Workout
Warm up
500m row
3x
20s. 1 arm plank hold e/s
10 spa push up
10 toes on plate RDL 16/12kg
4 rounds for quality
10 box step ups 22.5/15kg
7 ring row
5 push ups
0-5 mins
Row meters
5-10 mins
30 DBL KB Clean and Jerk 2x 16/12kg
10-15 mins
10 Rope Climbs
10 min row
10 min bike
10 min ski70-75% HR
-
-
-
Back squat wendler 5+ Strength
A: Back squat 5-5-5+
B: Bench Press 5x10
C: 3rft
20m prowler push @60kg
10 DB Shoulder press @10kg dbs
20m FC lunge walk @10kg dbs
D: OH triceps extensions 2set -
-
-
Conditioning Workout
In Teams of 2
AMRAP 10 min.
1000m row then in the remaining time
20 single arm dumbbell thruster
20 toes to bar-rest 2 min.-
AMRAP 10 min.
1000m row then in the remaining time
20 dumbbell snatch
20 push ups-rest 2 min.-
AMRAP 10 min.
1000m row then in the remaining time
20 single dumbbell box step up
20 box jump@22.5/15 kg
@60/50 cm
