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-
Weight Lifting Strength
2 Power clean+2 Front squat+2 Jerk
1 Squat clean+1 Front squat+1Jerk
Back squat 3x3+2x2 -
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Metcon Workout
• 7 Min AMRAP of:
One-Arm KB Clean & Jerk Dx (24/16Kg) 1 rep
One-Arm KB Clean & Jerk Sx (24/16Kg) 1 rep
Plyo Box Burpees Jump Ups (60/50 cm) 1 rep
One-Arm KB Clean & Jerk Dx 2 reps
One-Arm KB Clean & Jerk Sx 2 reps
Plyo Box Burpees Jump Ups 2 reps
One-Arm KB Clean & Jerk Dx 3 reps
One-Arm KB Clean & Jerk Sx 3 reps
Plyo Box Burpees Jump Ups 3 reps
Etc. -
Metcon Workout
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Warmup Workout
5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Chin Ups 4-6 reps
Strict Ring Dips 3 reps + Ring Support 0:10-0:20
Pistol Squats 10 reps
Strict Toes to Bar 4-6 reps -
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Metcon Workout
• For Time:
Assault Bike 3/2 Kcal
Bar Facing Burpees 3 reps
BB Overhead Squats (60/40Kg) 3 reps
Assault Bike 6/4 Kcal
Bar Facing Burpees 6 reps
BB Overhead Squats 6 reps
Assault Bike 9/6 Kcal
Bar Facing Burpees 9 reps
BB Overhead Squats 9 reps
Assault Bike 12/8 Kcal
Bar Facing Burpees 12 reps
BB Overhead Squats 12 reps
Assault Bike 15/10 Kcal
Bar Facing Burpees 15 reps
BB Overhead Squats 15 reps -
Kettlebell Workout
Wod
1.Emom 10’
2-2/side
One Arm Swing+Clean+Jerk+SnatchRest:1 min
2.Emom 10’
4 x Snatch to Lunge+Press+Up+Speed Switch@24/16
Core
3x30 Russian Twist
Rest: 30 sec -
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