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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Cross Trainning Workout
Circuit 3 Rounds
A) AMRAP 3'
2-4-6-8-10-ETC
1. Burpers Over the bar
2. Clean Press
Rest 1minB) AMRAP 3'
2-4-6-8-10-ETC
1. Push-Up Hands release
2. Pull Up
Rest 1minC) AMRAP 3'
2-4-6-8-10-ETC
1. KB Swings
2. Goblet Squat
Rest 1min -
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Birddogging the KB Snatch Workout
File your hands down and do homework on the Kettlebell Snatch. Take care of your hands and utilize the corkscrew method.
Strength:
Ring Dips - 4 x 5WOD: Viking Warrior Conditioning 15/15 (53/35) Snatch Protocol X 25 sets
15/15 = 15 seconds work/15 seconds rest
You will snatch with weakhand for 15 seconds, rest 15 seconds then switch to stronghand = 1 set*Your goal is to try to maintain a consistent rep (6-8) count for all 25 sets.
*Score is total number of reps completed. (e.g. you do 7 reps on each hand for all 25 sets = 350 reps) -
CFB 161006 Workout
#MetCon | 50-40-30-20-10 cals/reps for time of:
- row
- kettlebell swing (24 kg)
cap time: 20’
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OTM: 3 Cleans - 3 Front Squats - 3 Push Jerks Workout
On the minute for as long as you can go: sets have to go unbroken and be done in one minute.
3 Cleans - 3 Front Squats - 3 Push Jerks
@60-65% of Power clean & Jerk 1RM