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-
08122013/1 Workout
For time:
3 Rope climbs/10 pull ups
15-12-9 reps of:Toes to bar and Diamond push-up
3 Rope climbs/10 pull ups -
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5x3min AMRAP, burpees, KBS and DU Workout
5x3min AMRAP, 1min rest between sets:
4 Burpee
6 Kettlebell swing (32/24kg)
16 double-unders -
12-minute OTM Workout
On-The-Minute for 12 minutes:
2-position power snatch + OHS with a 3 sec. stop atthe bottom of the squat (75% of 1RM Power snatch) -
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Little chipper Workout
For time:
- 3 x rope climb
- 25 x burpee
- 10 x snatch (75% 1RM)
- 25 x knees to elbows
- 3 x rope climb
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Rowing, pistols and hang cleans Workout
For time:
- 1 k row
- 40 pistol squats (alternating legs)
- 20 x hang cleans (75% of 1 RM clean)
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Team chipper Workout
In teams of 2 persons, one works at a time. For time:
- 70 x kettlebell swing (32/24kg)
- 1000 m row
- 50 x heavy dumbbell snatch
- 70 x sit-up
- 8 x rope climb
If you do the workout alone, halve the reps.
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Gymnastics for quality Workout
3 rounds for quality:
- L-sit hold, max time
- ring dip, max reps
- supine ring row, max reps
Rest 30 seconds between movements and 1 minute between rounds.