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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Conditioning 29-09-2018 Workout
AMRAP 33 in teams of 3:
33 Power Snatch (35/25kg)
33 Wallballs (20/14)
800 Meter Run / 3 x Stairs / 750m Row / 750m Ski*Each teammate completes a set of 11 before switching with their partner.
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E-Shane's Workout(DAY 3) Workout
Using the Treadmill
- Walking: 5 min
- Jogging: 5 min
- Push up 10 rep
(Have a one-minute break between the workouts)
E-Shane will repeat this 2 rounds. -
Row, Wall Ball, Power Snatch, & Burpee Box Jump Over METCON Workout
For time:
200/150 Calories, Row
100 Wall Ball Shots, 20/14
50 Power Snatch, 75/55
25 Burpee Box Jump Overs, 30"/24" -
Nelson Rolihlahla Mandela Workout
5 Rounds for time:
16 Dumbbell Squat Cleans
10 Weighted Pull-Ups / Ring Rows
6 Handstand Push-ups / Pike Push ups
6 Goblet Squats (10/5 kg)
4 Burpee Box Jump Overs (30/24 in)Time Cap : 30 minutes
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Warmup Workout
5 Sets Not For Time
5 Single Arm KB Z Press
15sec Star Plank/side
20sec Psoas March
*Move with purpose and focus - build a little weight on your press -
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