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-
-
HERO WOD " Joshie" Workout
"Joshie"
3 rounds:21 reps dumbbell snatch, right arm @15/10kg
21 L-pull-ups
21 reps dumbbell snatch, left arm
21 L-Pull-ups
The snatches are full squat snatches.
Timecap: 30 minsIntermediate:
3 rounds for time of:
21 dumbbell squat snatches, right arm
15 L/tuck pull-ups
21 dumbbell squat snatches, left arm
15 L/tuck pull-upsBeginner (A)
3 rounds for time of:
21 dumbbell squat snatches, right arm
15 pull-ups ( box assisted)
21 seconds hanging L-sit/tuck hold
21 dumbbell squat snatches, left arm 15 pull-ups ( box assisted)
21 seconds hanging L-sit/tuck holdBeginner (B)
3 rounds for time of:
21 dumbbell power snatches, right arm
15 pull-ups (box assisted)
15 seconds hanging L-sit/tuck hold
21 dumbbell power snatches, left arm
15 pull-ups (box assisted)
15 seconds hanging L-sit/tuck hold
-
Lördag 19/6 2021 Workout
Amrap 6min
40/30cal row
60 push press 30/20
3min rest
6min amrap
60 squats
6 strict Hspu
Rest 3min
4min amrap
20 push press 50/30
60/40cal row
Rest 2min
4min amrap
2 strict hspu
10 front squats 50/30 -
Warmup Workout
-
-
Nelson Rolihlahla Mandela Workout
5 Rounds for time:
16 Dumbbell Squat Cleans
10 Weighted Pull-Ups / Ring Rows
6 Handstand Push-ups / Pike Push ups
6 Goblet Squats (10/5 kg)
4 Burpee Box Jump Overs (30/24 in)Time Cap : 30 minutes
-
Warmup Workout
5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toes to Bar 7 reps -
Weightlifting strength Strength
• 16 Min E2MOM of:
Ogni 2:00 x 8 sets:
1st, 2nd & 3rd Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat
62.5-67.5% 1RM
4th, 5th & 6th Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat
67.5-72.5% 1RM
7th, & 8th Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat
72.5-77.5% 1RM -
-
E-Shane's Workout(DAY 3) Workout
Using the Treadmill
- Walking: 5 min
- Jogging: 5 min
- Push up 10 rep
(Have a one-minute break between the workouts)
E-Shane will repeat this 2 rounds.
