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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Shoulder press, heavy 5 Strength
Shoulder press 4 x 5 reps. Tee kaikki sarjat samalla painolla, ei maksimisuoritus.
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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 -
Lunges & Power cleans Workout
For time:
- 16-14-12-10-8-6-4-2 front rack lunges
- 2-3-4-5-6-7-8 power cleans
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Metcon Workout
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10 Reps of OH Squat, Box Jump-overs, Thrusters, Power Cleans, T2B, & Burpees, then Reverse Workout
For time:
10 Overhead squat (155/115)
10 Box jump-overs (24/20 in)
10 Thruster (135/95)
10 Power clean (205/135)
10 Toes-to-bar
10 Burpee pull-ups
10 Toes-to-bar
10 Power clean
10 Thruster
10 Box jump-overs
10 Overhead squat -
Endurance Workout
• 10 Min of:
Assault Bike
4’ @ 60% MHR
3’ @ 70% MHR
2’ @ 80% MHR
1’ @ 90% MHR
2’ rest +
• 12 Interval of:
Assault Bike 10’’ @ max effort
50’’ very easy pace
Record best peak Wattage in 10’’ max effort -
Athens Throwdown Wod 4 + 5 Workout
WOD 4
10 min AMRAP
6 + 6 DB snatch @ 15 kg
8 TTB
12 double DB deadlift @ 2 x 15 kg
4 + 4 m. walking lunges with 15 kg plate OH
Result: 5 rounds + 12 snatch + 1 TTB = 183 reps
Placing: 14.WOD 5
"Jackie" - 8 min cap
1000 m row
50 thrusters @ 15 kg
30 pull up
Result: 25 pull up
Placing: 45.Total placing: 22.
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For quality Workout
1) 2-4 rounds:
10-25 ghd
5-20m hs walkRest 90s btw rnds
2) 10-9-8-7-6-5-4-3-2-1
Bench press, use 60-65% of 1rmAfter every set complete 1 legless, scale to 1-2 normal rope climb