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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EMOM 15 Workout
5 rounds
min 1 - Roll to candle stick x 3-5 reps
min 2 - KB/DB TGU x 1+1 or 2+2 reps (depends on skill /weight level)
min 3 - Burpees x 6-10 reps -
Stamina Workout
With Partner alternating times
Front rack carrying with 2 kettlebells x 40m
Farmers walking with 2 kettlelebells x 80m
Double KB OH / Plate OH lunge walking x 10m
DO 3-4 SETS OF EACH MOVEMENT. -
WOD 23.4 Workout
EMOM 20:
1: 6-10 kipping pull up
2: 12-15 heavy russian swing
3: 6-10 kipping HSPU
4: 30-50 DU -
5 rounds for time Workout
12/9 cal: Row / Air bike
10-8-6-4-2: Power cleanRx:
50/35
60/40
70/45
80/50
90/55(Time cap: 10min)
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Conditioning 16-04-2019 Workout
For time:
40 USA Swing @24/16kg
4 Rope Climbs
30 USA Swing
3 Rope Climbs
20 USA Swing
2 Rope Climbs
10 USA Swing
1 Rope Climb- Rx+: @32/24kg, Legless Rope Climbs
- 18:00 Cap
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Strength 19-04-2019 Strength
Shoulder Press: 5-4-3-2-1-1-1-1. Rest 2:00
- Build to a 1RM.
- Option: Perform 6-8 x 4, working on technique and adding weight if form permits.
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2x10min EMOM, with 5min rest Workout
CONDITIONING
10min EMOM:
2 Thruster @60/40kg + 4 (2+2) Double DB Box Step-Up @22,5/15kg
Overall RPE 4
These are on the same minute.
Target: You can have the DB anyway you want (farmers carry, overhead, crossloaded, front rack…) Bar from the ground. You should have around 30sec to rest on each minute. Tailor the loadings to fit your fitness level.
5min rest
10min EMOM:
2 Devils Press@ 22,5/15kg + 5-10 TTB
Overall RPE 4
These are on the same minute as well.
You should have around 30sec to rest on each minute