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-
Metcon Workout
From 0:00 to 4:00
Row 500/400 m
Plyo Box Burpees Jump Overs (60/50 cm) 10 reps
C2B Pull Ups 10 reps
From 4:00 to 9:00 rest
From 9:00 to 15:00
Row 750/600 m
Plyo Box Burpees Jump Overs (60/50 cm) 20 reps
C2B Pull Ups 20 reps
From 15:00 to 20:00 rest
From 20:00 to 28:00
Row 1000/800 m
Plyo Box Burpees Jump Overs (60/50 cm) 30 reps
C2B Pull Ups 30 reps -
B. Hang Power Snatch Technique Workout
5 Sets:
1 Hang Snatch Pull
2 Hang Snatch High Pull
3 Hang Muscle Snatch -
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Strength Strength
• 5-5-5-5 of:
BB Front Squat
5 @ 9 RPE (-5% Load Drop)
70% 1RM 5 reps
75% 1RM 5 reps
80-85% 1RM 5 reps
70-75% 1RM 5 reps -
Barbells and Cals Workout
4 rounds of:
- 12 x Power Clean
- 12 x Front Squat
- 12/15 cals Rowing, Ski Erg, Air BikeTC: 20 min
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WOD: Wendler wk2 - Z-press Strength
Z-press (bar from the top position):
1x3 @ 62-64%
1x3 @ 71-73%
1x3+ @80-82%Last set is AMRAP without failure.