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-
Total workouts of the week Workout
Rest day, total workouts of the week 5 hours, x 4
Deload weekStrength & conditioning
Metcon x 1
Aerobic work x 3 - 130 min
Upper body strength -
Squat -Gymnastics
MU - 15
BMU - 15
BFLY - 30
BCTB - 25
HSW -Recovery
Sleep, 8+ hrs/week - 5
Avg. time to bed - 22:30
Avg. hours asleep - 8 h 10 min
Avg. cals/day - 2500 -
22-NOV-20 Workout
WORKOUT
4 Rounds
1:00 min run -moderate
15 KB swings (55lbs)
5 Front & 5 back squats (75lbs)
5 DB press & 5 push press
Abs x 12 -
11/9/20 Workout
Warm up(10)
2rds
20 mountain climbers
10 plyo
20 heels to rear
10 single leg deadliftWRK(20)
800m run, then at the 6:00 mark complete 4 rounds of the following as fast as possible:200m run
20 hrpu w/shoulder tap
10 goblet squat(choose weight)
*repeat 4x as fast as possible, while maintaining quality form. Form first!Finisher
50 flutter kicks
1:00 butterfly stretch -
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3/5/20 Workout
Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon perPWR(12)
3 bench press on the minute for 8:00 minutesWRK(20)
On the 5:00 x4
500m row
12 pull ups any variation or 6 muscle ups
12 kettlebell deadlift 53/35 or 70/53 x2
Score equals slowest roundOpt(12)
run 2:00 walk 1:00 x4Finisher
60 rtw
1:00 quad stretch -
Emmie’s WOD Workout
WOD 5 Rounds
400 M RUN
5 HAND STAND PUSH UPS
10 T2B
15 RING ROW
20 GOBLET SQUATS @20KG -
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