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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Hard routine Workout
160 min
WU 15 min
1.WL
A. Push press + Jerk
- Heavy 1+3 for the day2.Gymnastics priming
Toes to bar
Pull up/Chest to bar3.Metcon
A. 0:00-10:00
21-15-9:
Toes to bar
Burpee
Time: 6.06B. 10:00-15:00
75 Wall balls
Max effort Chest to bar > butterfly pull up
Reps: 915:00- 20:00
RestC. 20:00 -->
300 m Ski
450 m Row
850 m Bike
Time: 5.094.Strength/Accessory
From Tuesday
A. 5 sets:
- Barbell Good morning x 8 (RiR 2) - 35 35 35 35 35 kg
- Pallof press 10+10
- Rest 60 s. between sets-B. 3 sets:
- 8+8 Bulgarian split squat w/barbell - 35 35 35 kg
- 5 band assisted GHD hamstrings
- 12 hip thrust w/band -
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Warmup Workout
3 Sets - Glute and Shoulder Activation
30sec Single Leg Ring Plank (15sec with Right foot eleavted, 15sec with Left foot elevated)
30sec Static Banded Glute Bridge -
Tiistai WOD Workout
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