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-
Partner WOD Workout
CONDITIONING
Partner WOD
Buy in: Airbike/Bike 100cal (I go, you go)
Then
3 rounds for time:
15 Synchro Power Snatch 40/30kg
12 Synchro Back Squat
9 Synchro Bar Facing BurpeeRPE 3-4, go by feel
Synchro means you have to have top and bottom positions at the same time.
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E3MOM x10 Workout
CONDITIONING
E3MOM x10 (30min total)
Row/Airbike/Bike or Ski with RPE 3
Alternate between A and B (5 sets each). WOD starts with Ground to Shoulder
A = 5 Sandbag/D-Ball Ground to Shoulder
B= 20m heavy Carry (Yoke, D-Ball, Sandbag, Farmers… -
WARM-UP Workout
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3 rounds for time Workout
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Barbell Complex Strength
WEIGHTLIFTING
Power Clean + Hang Power Clean + Hang Squat Clean + Front Squat
Every 90-120sec x9
1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4 -
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RestDay! Workout
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(Chin ups &) Shoulder presses Strength
E2MOM x8, alt. between a & b:
a) 5 (weighted / assisted) chin up
b) 5 shoulder press
- RIR 1-2 viimeisellä sarjallaMerkkaa tähän shoulder pressin tulos.
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Chin ups (and Shoulder presses) Strength
E2MOM x8, alt. between a & b:
a) 5 (weighted / assisted) chin up
b) 5 shoulder press
- RIR 1-2 viimeisellä sarjallaMerkkaa tähän leuanvedon tulos