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 Workout
Set timer to 7x1min rounds
Bar Hang
Squat Pry (hold onto uprights)
Inchworms
Alternating Lunges
V-Sit Crunch
Push-ups
Alternating Crab Reach8
-
WOD Workout
EMOM:
Power Snatch + Overhead Squat
1 + 1
2 + 1
3 + 1
4 + 1
REST 3 Minutes
Squat Snatch + Snatch Push Press
1 + 4
1 + 3
1 + 2
1 + 1 -
-
Weightlifting Strength
Clean & Jerk Warm-up 1
3 rounds
3 front squats
3 tall clean
3 high hang clean
3 hang clean
3 clean fro the deckClean and Jerk Warm-up 2
3 x 10 jup into split + 3 Sec pause
focus is on consistency of foot position"
Clean and Jerk warm up 3
3 rounds
3 behind neck press in split
3 behind neck jerk balance
3 behind neck jerkStrength
-
intervals Workout
10 rds:
2 min on 2min off
A: 10 OHS 95/65 lbs + 40 DU
B: 10 kettlebell swing 32/24kg + 3 bar-muScale OHS to 75/55lbs if needed. Goal is unbroken OHS.
Scale kettlebell to 24/16 if needed. Goal is unbroken swing.
ALTERNATE BTW A AND B ( five intervalls each)
Both a and b are AMRAP´s. -
-
-
CFKN Lapset Workout
-
Accessory wod Workout
5 rounds for quality:
30 second Sorenson hold100ft/arm Single Arm Kettlebell Front Rack carry (Heavy but 100ft UB)
10 Strict Toes to bar or V-Ups
100ft/arm Single Arm Kettlebell Farmers Carry (Heavy but 100ft UB) -