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-
26.8.2024 Workout Warmup ( Basic & Prep ) Workout
5:00 Row @ increasing pace EMOM
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2 Rounds
10 Goblet squats
5 Scapular pull-ups
3 Pull to standing from the floor
30 Speed rope steps
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Build up to workout weight on thrusters
* Practise a few reps on rope climb and few sets on DUs between thruster sets
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2 Rounds
4 Thrusters @ 43/30kg
20 Double-unders
1 Rope climb– Rest 0:30 between rounds –
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Muscle & Power, CORE Workout
New Year CORE
3 rounds with a partner (share reps):
20 T2B
24 Weighted AMSU
20 Back extensions on box (partner sits on legs)
24 DB deadlifts -
Endurance WOD Workout
3 rounds for time:
1,2 km hill trail run or 2000/1500 m row
40-30-20 med ball cleans 9/6 kg
20-15-10 dual DB push presses (15/10 kg) -
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23.6.23 Workout
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Main site Monday 240408 Workout
For time
- 400-meter run
- Max knees-to-elbows
- Rest 2 minutes between sets.
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OPTIONAL EASY ENDURANCE Workout
WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCEAMRAP 30-45min
4min easy machine
20 kbs
20+20m s.a farmer carry
20s hollow hold
3+3 Turkish get upPK 1-2, not too FAST !!!
COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE -