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-
-
Accessory wod Workout
4 sets:
Accumulate 3-5 complexes: 1 Strict Muscle up + 1 Eccentric MU. Scaling options: Sub 1 Jumping MU + Eccentric or by doing feet assisted on a box
Rest 1:00
15-20 Weighted hollow rocks holding a light plate overhead
Rest as needed between sets -
-
Warm up Workout
5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
One-Arm KB OHS Dx (light weight) 10 reps
One-Arm KB OHS Dx (light weight) 10 reps
Ring L-Sit max time hold -
Accessory Gymnastic Workout
6 sets
10 Sphinx Push-ups https://vimeo.com/178422998
30" Chest Facing wall handstand hold -
50 Push Press for time Workout
50 Push Press for time, pick weight
every break = 15-20 reps tricep band extensions -
Accessory wod Workout
-
-
-
Accessory wod Workout
For quality:
10-9-8...1
Calorie Assault bike (Arms only)
Single arm push press (Per arm)
Choose something heavy that you can do the rounds of 10,9,8 in 2 sets.
Strict CTB pull-up. Use a band to scale if needed