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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Gusto Workout
Pre-WOD:
-Work up to a heavy set of 3 Front SquatsWOD - For Time:
-90 DU/30 Power Cleans/15 Front Squats (#135/95)
-60 DU/20 Power Cleans/10 Front Squats
-30 DU/10 Power Cleans/ 5 Front Squats5 Burpee "Buy In" for 1:1 Singles
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Competition primer Workout
On the Minute x 20 (4 Rounds):
Minute 1 - 5 Pausing Overhead Squats (50/35kg)
Minute 2 - 15/12 Calorie Row
Minute 3 - 5 Toes to Bar + 10 Alternating Dumbbell Snatches (22.5/15kg)
Minute 4 - Handstand Walk Practice
Minute 5 - 12/9 Calorie Ski Erg or Assault Bike -
Warmup Workout
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly Pull Ups 5-10 reps
Strict Ring Dip 7-10 reps
Double DB Overhead Walking Lunge (light weight) 16 reps
GHD Sit Ups -
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Keskiviikko Wod Workout
For Time:
15x Snatch (30/50kg)
15x Clean & Jerk (30/50kg)
15x Front rack Lunge (30/50kg)Chipper
30x Situp
30x Pull up
30x Air sq
30x T2B
30x Push up
30x V-up -
Push Press Workout
Maximum reps of:
Push pressPost total reps for both rounds. Record load used in comments.
Suggested load: 10 rep max
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6.3.2017 Ma Jatkoryhmä (Squat/DL Max Effort) Workout
Box-kyykky max1 (syvyys vaakatasoon tai 1" yli)
Maastaveto suorinjaloin 1x5-8 (nousu rautaan, jolla saat 5-8 toistoa)
Hyvää Huomenta 1x30-50 (kevyt)
Istumaan nousu 100 toistoa