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-
EasyWOD 20.2.2023 Workout
-
Conditioning Workout
5 rounds:
15/12cal Ski
10 Box Jump Overs 60/50cm
10 GHD Sit-ups
30sec Sandbag Bearhug Hold 60/40kg -
SKILL Workout
-
Conditioning Workout
Partner wod ( You GO , I GO)
For time :
5 rounds of
30 Toes to ring
30 Goblet REVERSE lunge with KB
30 Kettlebell Snatch @24/16lg
30-60-90-120-150 Double under
Timecap 30 mins -
IAMCHALLENGE 2023 - MEN - #08 Workout
Legs/Abs
Warm ups - 3 sets
15 Air Squats
20 Alt leg v ups
25 SupermanSuperset #1 - 4 sets
A1., Back Squat - 12,10,8,6
A2., Back Extension - 12Superset #2 - 3 sets
B1., Back Rack Backstep Lunges - 10/10
B2., Single Leg RDL w Double Kettlebells - 10/10Superset #3 - 3 sets
C1., Banded TKE 15/15
C2., Hamstring Curl w Fitball/Machine 15FINISHER - 25-20-15-10-5
Jumping Squats
Burpees -
IAMCHALLENGE 2023 - MEN - #09 Workout
BONUS Cardio party
1., Run - 5 sets
:45mp RPE3, :15mp RPE8
:45mp RPE3, :15mp RPE8
:45mp RPE3, :15mp RPE8
:45mp RPE3, :15mp RPE8
-2 mins rest between sets-2., Bike - 5 sets
:45mp RPE3, :15mp RPE8
:45mp RPE3, :15mp RPE8
:45mp RPE3, :15mp RPE8
:45mp RPE3, :15mp RPE8
-2 mins rest between sets- -
Main site Monday 230206 Workout
Complete as many rounds as possible in 20 minutes of
- 25 burpees
- 15 body-weight back squats
-
Gymnastics Capacity Workout
𝗟𝗲𝘃𝗲𝗹 𝟯:
10-9-8-7-6-5-4-3-2-1 reps of:
Toes to Rings
Ring Dips (High Rings)
Burpee Broad Jump - 1 meter𝗟𝗲𝘃𝗲𝗹 𝟮:
8-7-6-5-4-3-2-1 reps of:
Toes to Rings
Ring Dips
Burpee Broad Jump - 0.8 meter𝗟𝗲𝘃𝗲𝗹 𝟭:
7-6-5-4-3-2-1 reps of:
Toes to Rings
Box Dips
Burpee Broad Jump - 0.6 meterTime Cap: 15 min.
-
MAYFLY PRO TRACK Workout
A,
Front Foot Elevated Split Squat 10-10-10-10-10Use the heaviest weight you can for each set.
Rest as needed between sets.
5x 5 L/5 RBulgarian.
B,
2 rounds for time of:
20 Clean & Jerks, 70/47kg
40 Bar Facing BurpeesCompare to 11-10-20.
Goal: Sub 12 min
C,
Contralateral Dumbbell Press 20-20-20, using heaviest weight per set
Landmine Deadlift 20-20-20, using heaviest weight per setContralateral Dumbbell Press- 3x 10 reps/side; light to moderate
Landmine Deadlift- 3x 10 reps/side; light -