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-
Athens Throwdown Wod 3 Workout
100 min
1.Warm up & prep. for ATQ #3
A. Mobility + breathing for 10 min
B. Ergs for 3 + 2 + 2 + 1 min
C. Movement prep: bfb + pull ups
D. DL prep: 35 45 65 kg
E. 1 set of: 5 DL 45 kg + 6 bfb + 5 pull up + 6 bfb + 5 DL 65 kg2.ATQ #4
A. FT:
20 DL 45 kg
20 BFB
10 pull up
20 BFB
20 DL 65 kg
Result: 3.583.Cool down
A. 30 min easy bike
B. 3 sets of:
10 jefferson curls
90 s. banded spinal decompression -
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Kettlebell swings, Push-ups, Sit-ups, Squats Workout
For time:
100 Kettlebell swings
100 Push-ups
100 Sit-ups
100 Squats -
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5 x 1000 m Row Intervals Workout
5 rounds
600m at moderate pace, 60sec rest, 2x100m max efforts with 100m easy recovery between intervals.
Total: 5000m
Row Workout Details: Row 600m at mod pace, rest 60sec, row 100m at max effort, row 100m easy, row 100m at max effort, row 100m easy, row 600m at mod pace.
Row Pacing: Moderate = 2000m PR pace plus 5-15sec
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6-23-14 Back Squats Workout
Back Squats - 3x185, 3x215, 3x245, 3x265, 3x285, 3x305, 3x325, 3x335, 2x350
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