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-
WOD 11022016 Workout
"NASTY GIRL CRIX":
3 rounds for time of:
- 50 Air Squats.
- 7 Muscle-ups.
- 10 Hang power cleans (60/40 kgs).**Time cap: 20 min.
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Metabolic - Gymnastic - Weightlifting Workout
1min row
then
10 ROUNDS
20 ground to overhead @20/10
20m farmer carry with pinch grip @20/10
5 burpees
then
1' double unders -
Thursday 27th June Workout
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Incline Dumbbell Bench Press Strength
Semi Supinated Grip; 30X0; 6-8reps x 1 sets; 5-6reps x 2 sets; rest 45sec
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Pull up programme Workout
A:
4 attempts to find 1RM weighted Strict Pull UpB:
4x4 Strict Pull Ups @ 50%C:
Tabata Strict Pull UpCore Complex!
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Jacked gymnastics + conditioning Workout
120 min
Warm up EMOM12 + 14 m HSW
1.JG PP 25.9.2018
A. Prep
- 3 x 20 box assisted butterfly pull-ups
- 3 x 10 kip swings
- 3 x 10 kip swings with re-grip
- 3 x (3 butterfly pull-ups + 3 butterfly C2B)
+ own practice sets
B. 5 minute AMRAP of butterfly pull-ups: 33 reps- 10 min easy bike
C. 3 rounds:
- 20 wall facing handstand shoulder shrugs
- 10 push-ups
- 20 band pull-a-parts
D. Strict Handstand Push-up
- 1 x max unbroken set - 0
E. 5 minute AMRAP of kipping HSPU: 40 reps2.Conditioning
A. Every 4 minutes for 20 minutes FPR:
6 Toes to bar
12 Burpees
30 DU
12 Burpees
6 Toes to bar
Rounds: 2.40, 2.36, 2.58, 3.17, 3.34 -
Jacked gymnastics + conditioning Workout
120 min
Warm up EMOM12 + 14 m HSW
1.JG PP 25.9.2018
A. Prep
- 3 x 20 box assisted butterfly pull-ups
- 3 x 10 kip swings
- 3 x 10 kip swings with re-grip
- 3 x (3 butterfly pull-ups + 3 butterfly C2B)
+ own practice sets
B. 5 minute AMRAP of butterfly pull-ups: 33 reps- 10 min easy bike
C. 3 rounds:
- 20 wall facing handstand shoulder shrugs
- 10 push-ups
- 20 band pull-a-parts
D. Strict Handstand Push-up
- 1 x max unbroken set - 0
E. 5 minute AMRAP of kipping HSPU: 40 reps2.Conditioning
A. Every 4 minutes for 20 minutes FPR:
6 Toes to bar
12 Burpees
30 DU
12 Burpees
6 Toes to bar
Rounds: 2.40, 2.36, 2.58, 3.17, 3.34 -
Extra Credit 07-02-2024 Workout
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Foam Roll
10 Alt. Bird Dogs
1:00 Calf Smash on Barbell
10 Alt. Dead Bugs
-Rest as Needed b/t Sets- -