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-
6.12.1917 Workout
Suomi/Finland 100
"6.12.1917"
Partner WOD6min AMRAP (0-6min)
50 Wall Balls
50 Box Jumps12min AMRAP (6-18min)
25 Partner Situps
25 Partner Pushups
25 Sync. Deadlifts 120/80kg
25 Sync. Lateral Jump over bar19min AMRAP (18-37min)
20 Toes-to-bar
20 Pullups
20 Handstand Pushups
20 KB/DB Snatches (Heavy!)
20 Goblet Squats17min AMRAP (37-54min)
10 Power Cleans 60/40kg
10 Bar over Burpees
10 Hang Cleans 60/40kg
10 Bar over Burpees
10 Front Squats 60/40kg
10 Bar over Burpees
10 Shoulder to Overhead 60/40kg
10 Bar over Burpees
10 Thrusters 60/40kg
10 Bar over Burpees -
Back Squat Week 2: 3x5 @ 70%, 3x3 @ 80% - rest 2:00 Strength
Back Squat Week 2: 3x5 @ 70%, 3x3 @ 80% - rest 2:00
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EMOM 16 Workout
1) Max Strict Chin-Ups UB
2) Plank Hold 45 sec
3) Dead hang pull-up grip 45 sec
4) 10 Hollow to V-UpScore is total Chin-Ups!
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Hang power cleans and push press Workout
3 rounds:
- 5 hang power clean + 1 push press 60/40kg
- 4 + 2
- 3 + 3
- 2 + 4
- 1 + 5
Rest 2min between rounds
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Deadlifts and wallballs Workout
10 x each 90 seconds
Odd: 8 stiff legged deadlifts
Even: 20 wallballs -
Rowing and bodybuilding Workout
For quality and minimum rest:
1000 m row
3 rounds:
* 12 x kettlebell floor press
* 4 x 3-count pull-up
* 20 x hollow rock
* 3 x skin the cat500 m row