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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12 days of Christmas Workout
1 Power clean 40/30kg
2 Front Squat
3 STOH
4 Push-up
5 Mountain climber
6 TTB
7 Wallball
8 Deadlift
9 Pull-up
10 Squat jump
11 Russian twist w/ medball
12 Bar over burpee -
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Back Squat Week 9: 4X4 @ 70%, 3X3 @ 75%, 3X2 @ 80% Strength
Back Squat
4X4 @ 70% – rest 30 seconds,
3X3 @ 75% – rest 30 seconds,
3X2 @ 80% – rest 45 seconds.*Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage.
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Metcon Workout
EMOM 18
1) 5 Power Cleans @70/47,5kg
2) 12/9 Calorie Bike
3) 6 Strict Pull-Ups + 12 Push-Ups + 18 Air Squats -
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Rowing with partner Workout
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Hotshots 19 - Hero WOD Workout
Six rounds for time of:
30 Air Squats
19 Power clean 42,5/60kg
7 Strict Pull-ups
Run 400 meters