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-
Weightlifting Workout
A: power snatch + drop snatch + squat snatch 8x1, increasing weight
B: squat snatch 3x2 @heaviest complex weight
C: hip squat clean + hang squat clean + squat clean + split jerk 3x1 @75-80%
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Saturday Madness Workout
Teams of 2!
AMRAP 12mins
30 Box Jumps @60/50cm
150 Double Unders
30 Wall Balls 9/6kgRest 2 mins
AMRAP 12mins
30 DB Hang Power Cleans @22,5/15kg
150 Walking Lunges
30 DB Push Press @22,5kg/15kgRest 2 mins
AMRAP 12 mins
30 Calorie Row
150 Abmat Sit-ups
30 USA Swing @32/24kg*One person works. Split as desired.
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Extra Credit 20-03-2021 Workout
Resisted Nasal Breathing - 15 breaths.
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World's Greatest Stretch x 10 reps each side -
Mobility Workout
Hips mobility w/ rubber band in EVERY angle. (take your time! Do it as much as you feel you need it!)
Foam roll for Lower Back, Glutes, Thighs, Fascia, Hamstrings and calves.
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11.05.14 Workout
For time:
50 Wall ball shots
25 L Pull-ups
40 Wall ball shots
20 L Pull-ups
30 Wall ball shots
15 L Pull-ups
20 Wall ball shots
10 L Pull-ups -
Partner WOD Workout
In teams of 2:
0:00 - 10:00
20 Box Jumps @60/50cm
20 DB Renegade Rows @22,5kg/15kg
20 Calorie Bike / Row / Ski12:00 - 22:00
20 Alt. DB Snatches @22,5/15kg
20 Walking DB Lunges (Single Arm @22,5/15kg)
20 Hollow Rocks24:00 - 30:00
50 Banded Triceps Pushdowns
50 Banded Pull-apartsEach section complete as many rounds as possible.
Split with partner as you wish.Goal: 4+ rounds each AMRAP