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-
NBT 29.6 Workout
Skills
Ring mu & handstand walkStrength and Conditioning:
0:00-20:00
”Macho Man”
Emom for as long as possible (max 20 rounds)
3 power cleans
3 front squats
3 push jerks
20:00-25:00
Rest
25:00-40:00
Amrap of
400 m run
2 rounds of ”Cindy”
5 pull ups
10 push ups
15 air squats -
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"Engine" Workout
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Death By Thruster Workout
Death by thruster 40/30kg;
perform reps on the minute until you cant get the amount required.
1 & 1
2 & 2
3 & 3
4 & 4
...
..... -
Competition Workout
Optional Additional Session
Complete as many rounds and reps as possible in 20 minutes of:
40-Meter Sled Push (heavy)
1 Legless Rope Climb
40-Meter Farmer’s Walk (heavy)
10 GHD Hip Extensions @ 2011 -
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Team metcon Workout
In teams of 3
2 rounds for time of :
800m run (all together)
30 squat cleans @70/50kg (scale to 60% of 1rm)
30 push press @ 70/50kg (if need to take another barbell for your team thats ok)
800/1000m row
30 deadlifts @ 110/70 (scale to 60%) you add more weight to same bar.
30 strict c2b pull ups / strict pull upstime cap is 35 minutes.
On rowing women team rows 800m, men team 1000m. mixed team 900m. -
RELIGION Workout
5 RFT:
Rx --- Max reps Squat (100/60 kgs).
--- 7 burpees over the box.
Scaled --- 20 Back Squat (50/30 kgs).
--- 7 burpees over the box.
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AFTER EID Strength Strength
Gymnastic strength
12 min EMOM
min 1- (4-8) strict HSPU
min 2- (4-8) L pull ups
min 3- (6-10) ring push ups
min 4- (30-40 sec) hollow rock hold -
