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-
Squats and L-sits(main site Thursday 190502) Workout
Tabata squats
L-sit for 2 minutes in as few sets as possible (AFSAP)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score is the least number of reps performed in any of the eight intervals.
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Squat Snatch Strength
20min to find 1RM of the day in Squat Snatch. Time starts when you load the bar.
Then 6-9 reps every 60-90sec with 80-85%
RPE 5
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17122014 WOD 2 Workout
- AMRAP 7 min: --- 10 Box Jumps (30"/24"). --- 30 Chest Press (25/15Kg). --- 30 Air Squats. --- 10 Toes to rings.
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17122014 WOD 1 Workout
- AMRAP 7 min: --- 20 Medicine ball Clean + push up on the MB. --- 20 Hand to hand kettlebell swing (24/16Kg). --- 20 jumps over the Medicine ball. --- 20m farmer's walk (24/16Kg).
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Lördag 13/4 2019 Workout
On a running clock
2000m row*
Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they’d like, as long as no rowing occurs unless the partner is in a static hold.When the clock reaches 10:00
800m partner run
100 burpees
Athletes may only perform burpees while their partner holds plank position. Teammates may switch as frequently as they’d like.When the running clock reaches 20:00
400m farmers walk
120 air squats
Athletes may only perform air squats while their partner holds two kettlebells overhead. Teammates may switch as frequently as they’d like. -
Box Jump Hell Workout
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Alternative B.4 Workout
2-4 rds:
- 1-4 DIP (6-10s negative)
- 1-4 Russian dip
- 1-4 Strict dip
Rest 90-120s btw rds