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-
Competition primer Workout
On the Minute x 20 (4 Rounds):
Minute 1 - 5 Pausing Overhead Squats (50/35kg)
Minute 2 - 15/12 Calorie Row
Minute 3 - 5 Toes to Bar + 10 Alternating Dumbbell Snatches (22.5/15kg)
Minute 4 - Handstand Walk Practice
Minute 5 - 12/9 Calorie Ski Erg or Assault Bike -
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Warm up Workout
3min. Bike/Row/Run
60s. Squat + twists
60s. Up/Down dog
60s. Shoulder rotation w / stick
2x
6 Snatch/Clean gripDeadlift
6 Muscle snatch/clean
6 OHS/Front squat
6 Press2x
3 Position snatch
3 Position clean
3 Split jerkMobility...
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overhead squat Strength
3 Attempts at Max Rep Bodyweight Overhead Squat
Rest 3:00 Between Efforts
Scores are best set AND total reps across 3 sets. -
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Accessory wod Workout
5 sets:
30mt Plate pinch farmers carry (something difficult for 100ft that you can do unbroken)
10 strict Knees to elbows
10 Alt. Single leg Romanian Deadlifts holding light dumbbells in each hand (5 reps per leg each set) -
9-31-17 Workout
Muscle
Double KB Squat - 3x10
Pull Through - 3x10Weighted K2C - 3x10
Weighted Sit Ups - 3x10Metcon
15-12-9 reps for time of:
Body-weight Deadlifts
3/4 Body-weight Shoulder Presses -
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