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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4 x 10 min bike / 2 min easy Workout
4 x 10 min bike erg.
Ride four 10 minute pieces. Ride for two minutes easy between the pieces. Result is the shortest distance of an interval.
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Extra w/pair Workout
30 min amrap
30 x hang snatch 40kg
30 x WB
30 cal Bike
30 x Front Squat
30 x Push Press
30 cal Row -
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0600 CF Undisclosed Day 24 - Bosu Squats, Run, and DB Row Workout
3 Rounds for Time of:
20 Bosu Ball Squats (round part on bottom)
200m Sprint (read: light jog)
20 DB Renegade Rows, Each Arm (38.5 lbs each, no pushup, just the rows)Afterwards:
Tabata Planks (20s on/10s off for 8 rounds)Had Susan help me with some handstand stuff. Worked on falling towards my back and rotating on my hand to land on my feet. It went pretty well. I'm gonna try doing handstands mostly without a wall now.
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Fly High 22 Workout
AMRAP (with a Partner) in 13 minutes
22 calorie Row
22 Power Cleans (95/65 lb)
22 Wall Balls (20/14 lb)
22 Toes-to-Bar -
0600 CF Undisclosed Day 26 - Tire Flips and Burpees Workout
Burgener warm-up
WOD:
30s On/30s Off Tire Flips for 100m.
Used the biggest tire they had teamed up with Rick alternating every 30 s. It was a little more than 100m, but we split it so I ended up doing probably like 70m. My backs pretty tight afterwards. I'm thinking I started rounding my back towards the end.Cash-out:
5 Minutes max Burpees
Did 62 repsL. Hamstring hasn't bothered me the past 2 days. I might stop wrapping it.
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Henkeli 270819, part 2 Workout
Optional work:
OTM10
odd: 40s box jumps
even: 40s ski erg
this is not all out work out, rpe 4 (in scale of 1 to 5)