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-
WOD, Strength / Technique Workout
8'min Practice: Legless Rope climb / Rope climb
8'min: To set weight at Bench press
EMOM 16'min
A) 10 DB bench press HAPB) 1 Legless rope climb / 1 Rope climb or Modified
C) 30"s Ski @moderate pace
D) Rest
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WOD, warm up Workout
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WOD, warm up Workout
Wu: 10'min
5 Cal ski
10 Push-ups
10 Hollow rocks
10 Arch rocks
5 Dl
5 Hang cleans pulls
5 Muscle cleans
5 Front squats -
WOD, Metcon Workout
1 Round for time in pairs share reps: tc 18' min
Treenaaja _______________________________ Kuntoilija
2000m Ski sharing every 250m _________ 1600m Ski sharing every 200m
40 Pull-ups ______________________________ 40 Jumping Pull-ups
40 Box jump overs 24"/20" _____________ 20+20 Box step overs
40 Push-ups _____________________________ 20+20 Push-ups / Knees
40 V-ups _________________________________ 40 Tuck-ups
40 Target Burpees _______________________ 40 Burpees -
WOD, Strength / Technique Strength
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WOD, Metcon Workout
"Annie got balls" 12'min Tc
Treenaaja ___________________________________ Kuntoilija
10-20-30-40-50 Double-unders _____________ 30-60-90-120-150 Single-unders
10-20-30-40-50 Abmat sit-ups ______________ 10-15-20-25-30 Abmat sit-ups
5 Heavy ball Shots 30/20lbs (each set) ______ 5 Heavy ball Shots HAP (each set) -
EMOM x 32 Workout
EMOM x 32
1) bike
2) 1-3 rope climb
3) ski
4) 5-10m hs walk scaled 2-3 wall walkTarget average hr zone 2
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EMOM40 Workout
20min EMOM
1) Round of Machoman
2) Bike/ Ski/ Row/ EchoStraight into
20min EMOM
1) DB Bench press 6-8
2) 10m sled push + 10m sled pull