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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100 Wallball shots (+Accessories) Workout
Metcon (time)
100 Wallball shots for time
M: 20lb. W: 14lb.
Timecap: 6 minutes
Accessory:
5 Rounds for quality:
10 Goblet squats
15 KBS
20m Walking lunge with KB in front rackRest as needed.
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Strength 21-01-2019 Strength
Touch n Go Conventional Deadlift: 5RM.
- Rest 2:00-3:00.
- Rx+: Use a heavy band over the bar
- Option: 5 x 5, adding if form permits.
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Pari PK Workout
45-50 min basic conditioning, with a partner
Complete the work with a partner in turns (other one is working while other rests). You can divide the work as you like. This is NOT an all out work out. Keep the heart rates low(ish).
1 k Row
4 ropeclimbs
1 k Ski
10-20 strict pull ups /chest to bars
1 k run
15-30 ring push ups
20 cal on assaultbike -
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Power snatch + snatch EMOM 10 Strength
EMOM 10
Power snatch + Squat snatch TNG
70-80% of 1 RM full snatch
-you can climb up or use the same weight
-no fails -
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"Fight gone way bad" Workout
Metcon (reps)
”Fight gone way bad”
3 rounds for max reps of:
1 minute of wallball shots
1 minute of sumo deadlift high pulls 40/30kg
1 minute of box jumps 30/24”
1 minute of push presses 40/30kg
1 minute of calories bike
Rest 1 minuteAccessory:
3 Rounds of:
10-25 GHD sit-ups
15-30 Hip extensionsRest 90-120s. between rounds.
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12min squat clean ladder Workout
12min AMRAP:
Squat Clean Ladder: 5 Squat Clean.
Increase the weight by 5kg after every 5 reps. Rx'd starting weights (40/25kg) -