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-
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Metcon Workout
• For Time of:
One-Arm DB Overhead Squats Dx (22.5/15Kg) 10 reps
One-Arm DB Overhead Squats Sx (22.5/15Kg) 10 reps
Toes to Bar 20 reps
One-Arm DB Overhead Squats Dx 8 reps
One-Arm DB Overhead Squats Sx 8 reps
Toes to Bar 16 reps
One-Arm DB Overhead Squats Dx 6 reps
One-Arm DB Overhead Squats Sx 6 reps
Toes to Bar 12 reps
One-Arm DB Overhead Squats Dx 4 reps
One-Arm DB Overhead Squats Sx 4 reps
Toes to Bar 8 reps
One-Arm DB Overhead Squats Dx 2 reps
One-Arm DB Overhead Squats Sx 2 reps
Toes to Bar 4 reps -
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28.2.2020 Workout
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Metcon Workout
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Accessory wod Workout
3 sets for quality:
5/5 Worlds Greatest Stretch10 alternating high box step ups
10/10 clamshells10 Kang Squats
Start with an empty bar, you can add a little bit of weight each set but it should be light
Then
4 sets:
8-10 Box Squats, start light and build each setRest 30 seconds
3 Seated Box Jumps; Rest about 10 second between jumps.
Rest 2 minutes between sets
*The seat height should be similar to the height you use for the box squats. You want to be right around parallel. The height of the box you jump on to doesn't matter too much, you want to focus on being as explosive as possible and jumping for maximum height each rep.