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-
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Partner WOD Workout
The Spartan
400m Run with Slam/Med ball @9/12kg
10 Rope Climb
400m Run with Slam/Med ball @9/12kg
60 Burpee Box jump over // partner on a dead hang
400m run with Slam/Med ball @9/12kg
60 Pull up // partner on plank hold
400m run with Slam/Med ball @9/12kg
60 DB box step over @2x22,5/15 // partner on wall sit
Cash out: 300 DU
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DAVIDE & SIMONE #LA057 PROG. WEEK 4 Workout
A.
BACK, BICEPS & CORE3 RND
Rest 1-3' Tra Rnd
1) Military Grip Pull-Up Flow
(5 bottom half, 5 top half, 5 full) PESO: Bodyweight2) Plank Shoulder Taps 20 PESO: Bodyweight
B.
BACK & CORE
4 RNDRest 1-3' Tra Rnd
1) Parallel Grip Pullup 8 PESO: Bodyweight
2) Horizontal Band Pull 15: Elastico medioC.
BACK & BICEPS4 RND
Rest 1-3' Tra Rnd
1) Top Half Chin-up 8-10 Bodyweight
2) Alternating Biceps Curl con Top Hold 5-8 per lato PESO: MEDIO/ALTOD.
BACK & BICEPS4 RND
Rest 1-3' Tra Rnd
1) Close Grip Seated Cable Row 10-12 ELASTICO: PESANTE
2 ) Alternating Bottom Half Hammer Curl con Hold 5-8 per lato PESO: pesante
3) Lateral Band Step Biceps Curl 5 per lato ELASTICO: PESANTE -
weightlifting strength Strength
• (1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-
(1+1+1+1)-(1+1+1+1) of:
BB Snatch Pull + Snatch High Pull + Squat Snatch + Overhead Squat
Use 95% of load (Heavy) used last week. -
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Warm up Workout
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps -
Endurance WOD Workout
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