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-
Wallball + KBS AMRAP Workout
As many reps/rounds as possible in 12 min
- 10 KBS (American) 24kg/16kg
- Wallball 9kg/6kg
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Core for quality Workout
Accessory:
3 rds
30 sec hollow hold
30 sec arch hold
20 reps pike leg raise -
For quality: tgu, goblet, mu, fwalk Workout
3-5 rounds NOT for time
3 turkish get up/hand w/kb
10 goblet squat w/kb
1-5 unbroken muscle ups (ring/bar)
OR c2b/pull ups/ ring rows x 5-10
90 sek unbroken farmers walk w/heavy kb (voit vaihtaa lennosta kättä) -
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#Skillday Workout
Work your gymnastic ring kip for 10-15min.
Work your Gymnastic weakness for 20min.
You can work only for one movement or take a few. Concentrate on the movement, not volume.
3-5 rounds by feel, rest as needed
1) 10+10 Ring Circles
2) 5+5 Overhead Lateral Squat
3) Bridge hold, 5-30sec
4) 10m Dragon Squat
5)10 Double Banded PassthroughCheck the videos. Scale if needed. Go by feel.
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9-14 Wod "D3" Workout
“D3”
For Time:
600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run
Barbell: (155/105)
DT is 12 Deadlifts/ 9 Hang Cleans/ 6 Shoulder to overhead -
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