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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4x8 tabata Workout
4x8 20s on 10s off, between movements 1min break
-row x 8
-DU x 8
-burpee x 8
-xebex x 8 -
conditioning Workout
For Time:
30-20-10
One-Arm Dumbbell Hang Clean and Jerks (70/50)
Calorie Assault Bike -
Accessory wod Workout
5 rounds For Quality:
10 Dumbbell Deadlifts, You choose the DB weight
10 Dumbbell Thrusters, Same weight as the DB DL
100ft Farmers Carry, Same weight as the DB DL
You can adjust the weight up or down each set but use the same weight for each movement each set -
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FRONT SQUAT + JERK COMPLEX Workout
FRONT SQUAT + JERK COMPLEX
3 x (5 Front Squats + 3 Jerks)
Perform 3 sets of the complex at 70-75% of your best Jerk from last week.
Post loads to comments.
Exposure 2 of 8
AMRAP 10 Minutes:
10 Power Cleans 135/95
20 Wall Balls 20/10, 14/9Post rounds, reps, and Rx to comments.
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Gymnastics + conditioning Workout
120 min
WU 15 min
1.GS
A. Bfly/bfly CTB for 40 min
- Bfly x 20 reps
- Bfly pull ups, building height up each set, total of 50 repsB. HSPU Capacity:
For time:
30 Kipping HSPU
Time: 5.30, 10 x 3C. Rope climb practice for 15 min
2.Conditioning
A. 3 rounds for time w/ a partner:
300 m Run
6 Rope climbs
30 Partner wall balls
30 Box jump overs
Time: 16.073.Accessory
A. 3 sets:
10+10 s Hip flexion lift off hold
15+15 s Single leg glute bridge hold