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-
30sec ON, 30sec OFF for 5 rounds (15min) Workout
CONDITIONING
30sec ON, 30sec OFF for 5 rounds (15min)
1) Row/Aibike/Bike/Ski...
2) Wallball
3) Up&DownRPE 3, go by feel
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WARM-UP Workout
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WARM-UP Workout
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Accessory work Workout
3-5 set, rest as needed:
1) 5+5 Weighted Box Step-Up
2) 5-10 Strict C2B
3) 15-25 GHD Sit-Up -
Metcon Day Workout
“Natish” 10min AMRAP:
4 MU
8 HSPU
16 KBS 32/24kgScale if needed. Aim for 5+ rounds.
Rest 5min
5 rounds for time:
3 Power Snatch (40/30kg)
3 Squat Snatch
3 C&J (anyhow)Rest 3min
15 Sandbag over the shoulder for time
Rest no more than 5 and 3min. The second and third parts are for time. Don´t scale the loading heavier, just go faster! If you don´t have aheavy slamball/sandbag, do heavy hang power cleans.
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24min EMOM: Thrusters+Power Cleans+Deadlifts Workout
24min EMOM, bar from the ground:
1-8min: 3 Thruster @60-65% of 1RM
8-16min: 3 Power Clean, load barbell 5-15kg heavier than thruster
16-24min: 3 Deadlift, load barbell 10-20kg heavier than power cleanFirst 8min with thrusters, next 8min with power cleans and final 8min with deadlifts. No misses. We repeat this same workout for 2 weeks.
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Kelly and Power Snatch Workout
“Kelly”
5 rounds
Run 400m
30 Box Jump
30 WallballRPE 3-4
Rest 3min
Find 1RM Power Snatch of the Day in 15min
RPE 5
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30min EMOM Workout
CONDITIONING
30min EMOM:
1) Row/Assault/Shuttle Run/Ski/DU…
2) Alternate between A&B
3) restA) 8 Thruster, 40/30kg + remaining time bar over burpee
B) 40-50sec Sandbag/Slamball CarryRPE 3-4
Keep a steady pace. On the first minute do something monostructural. On the 2nd minute alternate between A and B on each round.Third minute is complete for resting. Scale if needed.
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30min EMOM Workout
CONDITIONING
30min EMOM:
1) Row/Airbike/Run 200m/Ski/DU…
2) Alternate between A&B
3) restA) 8 Double DB Thruster + remaining time TTB
B) 40-50sec Sandbag/Slamball/Yoke CarryRPE 3-4, go by feel.
Keep a steady pace. On the first minute do something monostructural. On the 2nd minute alternate between A and B on each round.Third minute is complete for resting. Pick a loading to to fit your fitness level.
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