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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WOD Workout
20 Reps of:
2 Power Clean + 2 each Front Rack Reverse Lunge each leg @60/43kgGoal: Tough effort.
1 rep = 2 Power cleans + 2 Front Rack Reverse Lunges on the right leg + 2 Front Rack Reverse Lunges on the left leg.
Time cap 10:00
Rx+: 70/52.5kgExtra:
Tibia Raise: 2 x 20 each. Rest 60s -
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Saturday Cardio Workout
5 Rounds of
400m Run*
30 Wall Balls
20 KB Swings 24/16kg
10 Overhead Squats 50/35kgOr
*
500/400m Row/Ski
1000/800m BikeErg
30/25 Cal Echo Bike -
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Endurance WOD Workout
- Aim for HR Zone 2-3 for the whole workout
- Scale reps or movements as needed!
- Nose breathing on machine if needed (use as recovery to lower HR)
- Use 45-50sec on machine
1) EMOM 20min:
1. Erg
2. 12-16 alt. reverse lunge wallball (optional: regular wallball)
3. Erg
4. 40-50sec russian twist with medballRest 3min before switching
2) EMOM 20min:
1. 50 DUs / 100 singles jump rope
2. Erg
3. 12-16 V-up/tuck up/alt. V-up (optional: plank 40-50sec)
4. Erg -
Every 90s for 8-10 rds Workout
Rounds 1-3: 3 Hang Power Snatch
Rounds 4-6: 2 Hang Power Snatch
Rounds7->: 1 Hang Power Snatch -
WOD Workout
AMRAP 12:00
10 kipping pull up
10 Shoulder to Overhead (60/43kg)
10 lateral burpeeGoal: 4+ rounds
Rx+: 70/47kg
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Part 2: "Overwhelmed" Workout
For Time:
1 Lateral Barbell Burpees
10 Overhead Squats
2 Lateral Barbell Burpees
9 Overhead Squats
3 Lateral Barbell Burpees
8 Overhead Squats
4 Lateral Barbell Burpees
7 Overhead Squats
5 Lateral Barbell Burpees
6 Overhead Squats
6 Lateral Barbell Burpees
5 Overhead Squats
7 Lateral Barbell Burpees
4 Overhead Squats
8 Lateral Barbell Burpees
3 Overhead Squats
9 Lateral Barbell Burpees
2 Overhead Squats
10 Lateral Barbell Burpees
1 Overhead Squat[Kilos = 35/25