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

Skill EMOM Workout

EMOM 12

-Odd
8-12 thruster (30-40 kg)

-Even
1-3 bar MU (scale to banded)
13.8.2018 Workout

Huiloo
NCFIT POST WOD STRENGTH Strength

POST WORKOUT STRENGTH
Bench Press*
5x3 @ Moderate-Heavy (31X1)

*Super-set w/ 15 Banded Chest Flyes

(Score is Weight)
Warmup Workout

10min AMRAP @ 75%
10 Jump Lunges
10 Monster Band Walks Forward and backward
20sec Bottom of Ring Dip Hold
20sec Bent Hollow Body Hold
OTM 20 CLUB Snatch 4 Workout

Every minute
Snatch dl + hang snatch + snatch balance
70%+
Warmup Workout

10min AMRAP @ 75%
10 Cal Assault Bike
10m Lateral Band Walk/side
15sec Top of Ring Dip Hold
15sec Bottom of Ring Dip Hold
Decimate Workout

Pre-WOD:
-Work up to a heavy single rep of Shoulder to Overhead

WOD - 20 minutes
- 1st minute: 10 Push Press (#95/65)
- 2nd minute: 10 KB Swings (#53/35)
(rest for remainder of time in each set)

100 Push Press (95#)
150 KB Swings (53#)
Metcon Workout

• 200 m for time of:
Double KB Front Rack Carry (2X32Kg)
1000M & Bench Workout
Warm Up:
3 Rounds "Cindy":
- 5 Pull Ups; Work Strict Pull Ups
- 10 Pushups
- 15 Air Squats
- 10 Min Mobility Work
WOD:
- Max Reps in 3 min; 60% of 1RM Bench Press
- 1000M Row for time
Lord of the Rings Workout

WOD - For Time:
- 30 Muscle Ups
or Modification
- 30 Ring Dips
- 30 C2B
- 30 Ring Dips

Post-WOD:
5 Rounds
- 10 GHD Situps
- 30 Double Unders

No modification to the modification :) All ring dips no band, all C2B no band. Worked Double Unders.