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-
Conditioning Workout
Partner wod
AMRAP 10 mins
10 Syncro plank up
20 Syncro KB goblet squat @20/12kg
30 Syncro Single arm Kb push press
40 Syncro sit up with wallball@9/6kg3 mins rest
AMRAP 10 mins
10 Syncro burpee KB deadlift @20/12kg
20 Syncro T2b
30 Syncro KB Teapot total
40 partner wall ball @9/6kg3 mins
AMRAP 10 mins
10 Syncro medball clean @9/6kg
20 Syncro T2B
30 Syncro push up plank clap (total reps)
40 Syncro USA Kb swing@20/12kg -
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Fire Up 22-04-2024 Workout
EMOM x 9 MINUTES
MIN 1 - 6-8 Front Rack Alt. Lunges*
MIN 2 - :45 Rope Climb Practice
MIN 3 - :45 Bike/Row/Ski- Start Light and end at or slightly past workout weight.
- RPE 4-6
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Weightlifting Workout
A:Power Snatch+ Double squat snatch 3x3 ~@80% of power snatch
B:Double squat clean+ split jerk @80% of squat clean 4x2
C: Clean pull @amrap of squat clean max -
RestDay! Workout
8:00 Front Squat + Barbell Circuit ( 16.10.2023 )
9:00 Basic Endurance CrossFit16:00 Mobility
17:00 Basic Endurance CrossFit
18:00 Front Squat + Barbell Circuit ( 16.10.2023 ) -
Friday Cool down Workout
2-3 min light cardio
1+1 min pigeon pose strech
1-2 min v-sit strech
1+1 min tricep streching -
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