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-
WOD Workout
"FRAN"
FOR TIME
21-15-9
Thrusters @43/30kg
Pull-Ups
Timecap : 10 mins
RPE 10PARTNER FINISHER
FOR QUALITY*
100 Empty Barbell Curls
100 Plate Front Raises
200 Plate Hollow Body Flutter Kicks
*P1 works while P2 completes a static Hold. Split work as needed.
Static Holds:
Curls = Overhead Plate Hold
Front Raises = Plate Gun Hold,
Flutter Kicks = Plank Hold. -
23.3.2023 2 x 6 min Workout
AMRAP 6
6 Hang Snatch 45/35kg
15 Box Jumps 24/20"
12 Pull-UpsRest 2 minutes
AMRAP 6
15 Hang Clean 45/35kg
12 Burpee Box Jumps 24/20"
6 Chest to Bar Pull-ups -
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16 min alkavalla minuutilla 4 liikettä Workout
16min alkavalla minuutilla
- 10-15 kyynärlankusta lankkuun
- 10 gorillasoutu vuorokäsin
- 30s 1-käden farmarin kävely
- 10 curtsykyykky (+paino malja-asennossa)
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4 x Alkavalla 2:30 min 2 liikettä Workout
4 x alkavalla 2.30 minuutilla
3 maastaveto @60-70% 1RM
5 boksihyppyTänään ei ole tarkoitus juurikaan hengästyä, vaan tehdä mahdollisimman räjähtäviä suorituksia.
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3.3.2023 AMRAP Workout
AMRAP 12
8 Front Rack Lunges 60/45kg
20 Wallballs 20/14p ( 10/9ft. )
20 Double Unders
500/450m Row -