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-
WARMUP Workout
3 rounds:
200m row/ski
1min banded monster walk (back&fort, side to side- glute prep!)
8 front squats (barbell)
8 good mornings (barbell)
20s hollow hold
20s arch hold -
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”High Horse” Workout
AMRAP 20:
1,000 Meter Assault Bike/500 Meter Row
50 Russian Kettlebell Swings (24/16)
30 Box Jumps -
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#SLACOM22052020 Workout
W.UP
Mobility spalle e anche Nicolas ErbiniAMRAP 8'
20 CAL.
10 KB Taters
youtu.be/82gxfvmXZ-4
20 DU/40 SU
REST 2'3RND
Wall Sit 45-60"
Plank 45-60"STRENGHT WL
W,UP
4-3 RND
Kettlebell Front Squat 10-12Standing Calf Raise
10 right leg
10 left leg
10 both legs together
(30 total)(adeguare il carico indicato alle proprie capacità e massimali)
AMRAP 3'
Cluster 50/35KG
1' FRONT FACING BURPEES
REST 1'
AMRAP 3'
Cluster 60/45KG
90" FRONT FACING BURPEES
AMRAP 3'
Clusters 70/55KG
2' FRONT FACING BURPEESWOD
"RHINOCEROS"
FOR TIME
6 RND
30DU
15 OHS 35/25KG
10 C2B
7.5 MT HSW any style (eventualmente tenere i piedi su un box o rialzo ed effettuare 4 giri completi cammiando intorno al supporto) -
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Back squat wendler 5+ Strength
A: Back squat 5-5-5+
B: Standing SL hamstring curls 3x6/each leg
C: Dips 3xMax
D: Lat pull downs 3set -
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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