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-
Endurance WOD Workout
- Low intensity and steady pace
- Aim for HR zone 2-3
- Track HR and scale as needed
1)EMOM 12min
1. Erg
2. 40m farmers carry
3. 15-20 KB swing2min rest
2)EMOM 12min:
1. DU/SU
2. 12-16 slamball
3. 40m sandbag bearhug carry2min rest
3)EMOM 12min:
1. Erg
2. 10-12 alt. reverse lunge medball + deadhang
3. 6-8 walkout + plankOptional finisher:
Tabata of choice or 5-10min cooldown on erg -
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Strength Strength
Hang Power Clean
Build to a heavy 2 over 6 sets.
- Sets of 4,3,2,2,2,2
- Improve from last week if possible -
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Warm up Workout
2 rounds
2:00 cardio
10 inch worm
5 strict pull ups / jumping pull ups
10 kip to swings
5 burpee broad jumps
5-10 jumping air squats -
Olympic Lifting 07-10-2022 Strength
Build to a heavy 2 over 6 sets.
- Sets of 4,3,2,2,2,2
- Improve from last week if possible -
WOD Workout
21-15-9
Sumo Deadlifts @100/70kg
DB Box Step-ups total @2x22,5/15kg at 50cmRx+: @125/85
Timecap: 7 mins
Extra:
Banded pull through 3x30 rest 60sec