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-
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Jacked gymnastics + CF JKL wod Workout
120 min
1.JG PP 5.6.2018
A. Basic skill tests
2 rounds:
- 10 x kick to split leg handstand with a 3s pause
- 5 x (3 kip swings + 3 bottom half straight leg TTB + 3 full straight leg TTB)
- 5 x 3 butterfly pull-ups
- 5 x (3 strict HSPU + 3 kipping HSPU)
- 3 x 1 bar muscle-ups2.CF JKL wod 5.6.2018
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10 mins Workout
Max rounds in 10 minutes
Switch arms between rounds
1x KB clean
2x KB Thruster
1x KB windmill -
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Warm up and strength Strength
3 rounds
10 cal bike or row
10 seated dumbell pressStrength
Superset E2MOM x 6
Bent over barbell row (6-8 reps)
Deadlifts (8-10 reps) @ 45-50% 1RM- may need 2 barbells if weight is different.
- keep same weight throughout entire EMOM
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Olympic lifting Workout
3 no contact muscle snatch rpe 8
2 floating snatch rpe 7-8
2 power clean to jerk rpe 8-9 -
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