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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training Workout
21-15-9
Overhead lungs 20kg
T2b
Aroundhead 15kg
After each round 1 hill run
3min rest
21-15-9
Front squat 40kg
Burpee boxjump
After each round 1 hill run -
THE MOUNTAIN Workout
The Mountain
1min ON, 15sec easy jog, 1min rest
2min ON, 30sec easy jog, 1min rest
3min ON, 1min easy jog, 1min rest
4min ON, 2min easy jog, 1min rest
5min ON, 3min easy jog, 1min rest
4min ON, 2min easy jog, 1min rest
3min ON, 1min easy jog, 1min rest
2min ON, 30sec easy jog, 1min rest
1min ON, DONE!!
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WOD 11112015 Workout
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5-4-3-2-1 rounds Workout
5 Rounds
10 KB Swings (1.5/1)
10 step ups4 Rounds
10 Overhead Walking Lunges (10kg plate)
10 Hand-Release Push Ups3 Rounds
10 Air Squats
10 Russian Twists (5kg med ball)2 Rounds of:
10 Ring Dips
10 Sit Ups1 Round
5 Handstand Push Ups -
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Partner workout Workout
50 Wall ball
“JT”: 21-15-9 (Hspu, Ring Dip, Push-up)
50 Wall ballOther one works when other one rest
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Week 1 - Star Complex Day 1 (Squat/Press) Workout
87654
1000m row. 4:25Top half squat 3. 70kg
Front squat 3. 50kg
Hang snatch 3. 20kg
Jump squat 8 8kg
Vertical jumps 8 no weightTop half seated press 3. 30kg
Standing press 3 20kg
Push press. 3 20kg
Fast DB press 20 sec 6kg
Med ball overhead throw 8 3kg -
WARM UP Workout
10m of each:
Crab walk
Lizard walk
Pig walk
Lizard walkThen 2 Rounds:
5+5 KB bottom up press
5+5 Single arm ring row
One round of Gymnastics
Shoulder Flow
5+5 Lying Shoulder Circles