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-
Weight WOD - Not for time Workout
Over head squat 1-1-1-1-1
Front squats 1-1-1-1-1
Back squats 1-1-1-1-1weight increases on every rep, try to find your 1RM, so basically you go for weight, not for time.
OHS - 125-135-155-165-175-185(failed, last rep no count)
FS - 135-165-195-205-215 (failed, las rep no count)
BS - 185-205-225-235 (failed 2 attempts, no count) -
Pull Workout
A1: Ring pull ups pronated 3set
A2: SL elevated calf raises 3x15/ben
B: SA Kb rows 2x12/arm
C: Rkb swing 10x15 -
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7X1 Hang Snatch (just above the knee) Strength
– heaviest possible with near perfect technique, rest as needed
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20 min OTM Workout
On the minute for 20 minutes:
even minutes: Hang power clean, 5 reps
odd minutes: 5 weighted sit-ups -
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OTM box jumps and sit-ups for 10 minutes Workout
Alternate box jumps and sit-ups for 10 minutes, max reps.