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

Warm up 2.5 Workout

3 kierrosta

112 sekunttia lankkupitoa
112 sekunttia käsilläseisontapitoa
112 sekunttia kyykkypitoa painon kanssa

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Weekly update, Week 27 Workout
160917 Workout

160917

'Split Murph':

In team of 2:

1600m Run/Row
100 Pull Up
200 Push up
300 squat
1600m Run/Row
Double unders Test Workout

5 min AMRAP
Double Unders
Endurance Class Workout

2 rounds, 3 minutes in between each round
In 3 minutes,
500 m Row
Then max burpees with remaining time
*Score is total burpee reps

3 minute rest then

*For time
100 Box jumps 24/20”
100 American KB swings 53/35
*Partition reps any way you like, just get the work done!
Three tabatas (main site Monday 190902) Workout
- Tabata dumbbell hang squat clean
- Rest 1 minute
- Tabata toes-to-bar
- Rest 1 minute
- Tabata dumbbell hang squat clean
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals.
Superkids 10-13v WOD Workout

3 x

200 m soutu
7 rengaspunnerrusta
2 köysikiipeilyä
Pegboard Conditioning Workout

For Time:
100 Double-Unders + 1 Pegboard
80 Double-Unders + 1 Pegboard
60 Double-Unders + 1 Pegboard
40 Double-Unders + 1 Pegboard
20 Double-Unders + 1 Pegboard
Superkids 7-9 v WOD Workout

3 kierrosta

20 sek etunojapito renkailla
20 L-pito roikunnassa
20 sek käsilläseisontapito
Extra Credit 01-03-2019 Workout

3 Options:
– Glute Ham Raises: 4 x 10. Rest 90s.
– Reverse Hypers: 4 x 15. Rest 90s.
– Banded Pull-throughs : 4 x 20. Rest 60s.
*Wide Stance + Squeeze glutes for a full 2 count on each rep.