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-
Main site Wednesday 250129 Workout
For time
- 200-foot dumbbell overhead lunge
- 50 dumbbell box step-ups
- 50 strict handstand push-ups
- 200-foot handstand walk
- ♀ 35-lb dumbbell and a 20-inch box
- ♂ 50-lb dumbbell and a 24-inch box
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Rowing warm up Workout
For quality
- 1 minute w. 24 strokes pr. minute
- 1 minute w. 26 strokes pr. minute
- 1 minute w. 28 strokes pr. minute
- 1 minute w. 30 strokes pr. minute
- 1 minute break
- 1 minute w. 26 strokes pr. minute
- 1 minute w. 28 strokes pr. minute
- 1 minute w. 30 strokes pr. minute
- 1 minute w. 32 strokes pr. minute
- 1 minute break
- 1 minute w. 28 strokes pr. minute
- 1 minute w. 30 strokes pr. minute
- 1 minute w. 32 strokes pr. minute
- 1 minute w. 34 strokes pr. minute
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Muscle & Power, CORE Workout
3 rounds of:
10 KB oblique swings (side to side)
10+10 KB side bends
10 DB snatches
20 DB Russian twists
10 (hanging) Windshield vipers
Rest -
Press 30 Workout
Start with shoulder press, when no-rep occurs, move to push press and finally push jerk.
Goal is 30 reps total.Record weight used
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Clean/DU Couplet Workout
Strength / Skill:
5-4-3-2-1 Touch & Go CleansWOD:
7Min AMRAP
3 Power Cleans (205/115)
30 Double Unders (Mod: 3 Burpees + 30 Singles)Post:
3x1Min Plank; 30 Sec Rest Between Sets -
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Custom Workout
Warm up 4x
10 air squat
10 push upsMain WoD
3-6-9-12-15-18-21
*Front Squat 30kg
*40 single unders