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-
PartnerWOD: cleans, SHTO, wallball and running Workout
PartnerWOD
A) 50 hang power clean (60/40kg), can be performed only when other hangs from pull-up bar
B) 50 shoulder-to-overhead, can be performed only when other holds plank.
C) 100 wall-ball, partition as pair wishes
D) both runs 800m -
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Rope climbs, ring push-ups and L-sit Workout
Four rounds for quality:
- 1 minute rope climbs
- Rest 1 minute.
- 1 minute ring push-ups
- Rest 1 minute.
- 1 minute L-sit
- Rest 1 minute.
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Burpess, running, push presses Workout
4 rounds for time:
* 15 push presses (50% 1 RM)
* 15 burpees
* 400 m run -
Rest Day! Workout
7-8 Basic endurance Run
8-9 Hang power snatch RM + Clean complex RM
12-13 Mobility
16-17 Core
17-18 mobility
18-19 Hang power snatch RM + Clean complex RM
19-20 Core -
Strength work Strength
5 rounds, rest as needed:
1) 5 Back Squat
2) 5+5 Single Arm Standing DP Press
3) 5 Weighted Pull-Up -
1. Front Squat Strength
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 90%
3 Reps @ 80%
1 Rep @ 95%
Rest as needed between sets. -
GTOH + Gun Walk Workout
”5min challenge"
50 Plate Ground to Overhead 20/15kg + In the remaining time Gun Walk
(every time you drop= 5 Pushups) -
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