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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21-15-9 ++ Workout
Strength:
Overhead Squat 3 sets of 10 reps bar
WOD:
21-15-9
Wall Ball 20lb
Ring Pull-upsEach Round in addition to 21-15-9
50 push-ups
25 double unders -
Play day Workout
Cycling for 5 minutes pre WOD
100 lie down moving kb (35 lbs) back and forth to each side of the body
100 push ups
60 back extensions
15 kb (26,5 lbs) one arm press -
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Cindy Workout
“Cindy”
20min AMRAP
5 Pull ups
10 Push ups
15 Squats
Did 24 rounds and 10 squats. PR is 26. Happy with that effort, kept rest at a minimum again.
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In teams of 2 Workout
30 dl @60kg
20 burpee box overs
20 dl
20 burpee box overs
10 dl
20 burpee box overs
6 rope climbs
30 front squat (from the ground) @35kg
20 m handstand walk/kottikärryt
20 fs
20 m hsw
10 fs
20 m hsw
4 rope climbs
30 muscle ups/chest to bars/ring rows
120 du
20 mu
120 du
10 mu
2 legless rope climbs
TC
TC 35min
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Block Snatch Pull + Power Snatch Strength
3+1 x5; rest 2mins
All reps from blocks/bumpers stacked to the knee
Video final sets from the sides so Peter can analyse -