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-
11-4-16 Workout
Weightlifting:
Clean & Press - 5 Sets of 10 EoMOM
Superset: Military Press - 15-6-5-4-3
Front Raises - 15-6-5-4-3
Upright Row - 15-6-5-4-3 EMOM
Barbell Curl - 15-6-5-4-3 EMOM
Close Grip Bench Press - 15-6-5-4-3 EMOM
Skull Press - 15-6-5-4-3 EMOM
Overhand Grip Curl - 15-6-5-4-3 EMOMAbmat Situp - 5 Sets of 20 Reps
Crossfit:
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Comp. Class: 60:30 x 3-4 Workout
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CLASS150617 Workout
SKILL: SPLIT JERK
A. EMOM 10' Power Clean + 2 Split Jerk Pick load
B.Metcon: 1/2 KELLY
3 RFT 1giro di corsa 15 box jump 15 wall ball -
15min alkavalla minuutilla Workout
15min alkavalla minuutilla
- 10 käsipainotempaus riipusta, raskas paino
- 10 boksihyppy
- 15/12 cal pyörä/assault
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Shoulder presses, pull-ups and dips Workout
3 rounds for time of:
- 35-lb. dumbbell shoulder presses, 30 reps
- 35-lb. weighted pull-ups, 20 reps
- 35-lb. weighted dips, 10 reps
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Accessory wod Workout
Accumulate 10-12 sets:
1 "Ring row style" Strict Muscle up ()
Rest as needed
5-10 second false grip hang from rings
Rest as needed between sets
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On-Ramp WOD: Tabata Squats Workout
20s On, 10s Off for 4 mins
As many reps as possible
Result is your worst round.
10s rest in bottom of the squat