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-
Run Intervals 8 [OPTIONAL] Workout
4 x 200m Fast
Rest 2:00
3 x 300m Fast
Rest 2:00
2 x 400m Fast
Rest 2:00
1 x 800m Fast60 Seconds Walk Between All Reps
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"Four Loko" Workout
On the 4:00 x 3 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats 70/50kg*score is the slowest score of the 5 rounds
Light option:
On the 4:00 x 3 Rounds:
15/10 Cal Row
20 Double Unders
5 Front Squats -
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Gains Workout
Warm up:
Glute activations:
Go through all the movements from the video below
(10 reps on each side)4 rounds for quality
10 Sumo deadlifts (You can start with a lighter weight and add every round, should be heavyish - no touch and go. Check the movement from the library)
8+8 one leg box jump (you can jump on a stack of plates if the boxes are too high)
8 barbell squat jumps ( empty barbell is enough - try to jump as high as possible)
Rest 2 minutes between rounds
60sec wall sit+Core
3-4 rounds for quality
12-16 Plank + weight transfers
12-16 Weighted sit ups
12-16 Russian twists
Rest as needed -
Active Recovery Workout
Primary
Swim 500 Meters at easy pace
20 Min mobility work with resistance band and foam rulerAlternate to Swim
20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam rollerOR
Yoga 40 Minutes
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Week 33 WOD Workout
5 rounds for time
3 hang power clean
3 thrusters
3 bar over burpees
400m runIncrease every round 3 reps of each.
3-6-9-12-15BB 42/61kg