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-
Foundation Workout
- BLOCK A Focus on constant work. Save energy and try and keep consitent effort.
- BLOCK B 5min work / 45s Rest / 2 rounds Zone 2 AMRAP
BLOCK A:
Zone 1:
SkiErg 400m
Zone 2:
Forward jump x 10
Zone 3:
RowErg 400m
Zone 4:
Farmers Carry 45m
BLOCK B:
Zone 1:
Run at 1% inc
Zone 2:
-Sled Push 15m
-Thruster x 10
-SB box step x 10
-Reverse Lunges x 10
-Squat+Heel lift x 10 -
Superkids 7-9 v WOD Workout
Joka alkava 3 min x 5
5+5 yhden käden thruster käsipainolla
10 käsipainon yli kyykkyhyppy -
Midline work Workout
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Accessory wod Workout
3sets:
8-10 Neutral Grip DB bench press (Narrow Grip) @ 2111. Press the dumbbells together8-10 Neutral Grip DB chest supported row @2111 neutral grip chest supported row
8-10/arm Single Arm Dumbbell Overhead squats -
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30min EMOM: Workout
1) Monostructural
2) Round of Macho man: 3 Power Clean + 3 Front Squat + 3 STOH
3) Rest -
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Grab Bag Workout
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Accessory wod Workout
3sets:
20 Hollow Rocks (Weighted if you want)
20 Reverse hypers (Use ~25% of your 1 RM back squat)
30 sec Table top hold or face up plank
10/10 Tall kneeling Pallof Press @2222 -