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-
-
Muscle & Power, CORE Workout
3 rounds of:
10+10 One-KB front rack Box steps
20 Russian twists
10+10 Plate G2OH from side
20s+20s Side plank
Rest -
Skill Work Workout
5 rounds for time:
10 Shuttle Run 10m
1 Legless Rope Climb 4m
12 Barbell Upright Rows, choose weight
- Rest 1:30 -
Extra Credit 21-02-2021 Workout
Resisted Nasal Breathing: 15 Breaths.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom) -
-
OnRamp, day 8 Workout
Alternate movements with a partner:
3 Rope declines OR 2 Rope climbs OR 1 Legless rope climb
10 Wall balls
12 KB swings
150m Run -
Extra Credit 06-03-2023 Workout
OPTIONAL COOL DOWN
3 SETS
5/5 Side Lying Open Books
15 Single DB Floor Pullovers
1:00 Ball Massage*
*Option to pick calves / shoulders / lats -
WOD, METCON Workout
-
-
Kettlebell Workout
Skill
Wod PrepWod
‘Tabata 16’
Snatch (4/4)
FRSQ (4/4)
Single Arm Russian Swing (4/4)
Single Arm Deadlift (4/4)Afterparty
5 Rounds of
20 s Hollow Rock Hold
30 s Plank
30 x Russian Twist