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-
4.3 HBD Coach Z1 "Sérgio Lopes" Workout
Warm-up
- Coach ChoiceWOD - FOR TIME
PART A - COMPLETE 4 ROUNDS
- 11 Handstand Pushups
- 11 Thrusters (60/40)
- 11 Toes to Bar/ Knees to Elbows
- 11 BurpeesRest as necessary and go direct to...
PART B - COMPLETE 3 ROUNDS
- 11 Deadlift (111/81)
- 11 Box Jumps Over
- 11 PullupsCAP TIME: Just do it!
-
-
-
-
-
-
Total workouts of the week Workout
Total workouts of the week 11 hours, x 6
Week 2/3Strength & conditioning
Metcon x 3
Aer x -
BB x 2
Squat - 4060 kgGymnastics
MU - 60
BMU - 15
BFLY - 80
BCTB - 65
HSW - 45Recovery
Sleep 2/7
Avg. 22:40
Avg. 7 h 45 min
EA. 41 kcal/FFM -
Partners of 3 Workout
Three 8 min AMRAP
Syncronized weighted box step ups (35lb)
Other partner max cal rows
-rest-
Max TTB or variation
Max cal row/rest
-rest-
Max ground to overhead
Max cal row/rest -
-
5*E6MOM Workout
21cal C2 bike
15 wallball 20/14lbs
9 GHD situp
6 pullup
3 power clean (heavy’ish)
1 rope climb~4min rounds