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-
Partner WOD Workout
1 row 2000m for time. Switch every minute, rest with HEAVY KB in front rack
2 100 wallball, 100 med ball situp, 100 boxjump, 100 burpees. If ball hits the floor at any time, perform 5 burpee penalty. On box jump, rest in plank position. On burpees, rest in wall sit position. For all movements, only 1 partner works at a time.
Did with Emilee Edwards. 10# med ball
-
Snatch 1-1-1-1-1 Strength
Snatch
• 5 sets: 1 rep
Power or squat. Recommended weight: 50%, 60%, 70%, 80%, 90% of 1RM snatch. Rest 2 minutes between sets. -
-
Warm up Workout
5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps -
Front squat 1-5-1-5-1-5 Strength
Front squat 1-5-1-5-1-5
1 rep with 3s pause at the bottom
3 min rest between sets -
Strength Strength
5-5-5-5-5 of:
BB Front Squats
5 @ 9 RPE (-5%) (Load Drop)
75% 1RM 5 reps
80% 1RM 5 reps
80-85% 1RM 5 reps
75-80% 1RM 5-5 reps -
Pulling super sets Workout
A1) Strict pull ups 3x5
A2) Kipping pull ups 3x10
A3) dead hang from the bar 3x30s
2 min rest -
-
-