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-
For Time; Squats and Jumps Workout
Front Squat (50/30kg) - 10-9-8-7...-1 reps
Box Jumps - 1-2-3-4-...-10 reps
30 x Wall Ball -
15 min AMRAP; climbs, push presses and DUs Workout
3 x Wall Climb
6 x Push Press (50% 1RM)
25 x Double Under -
For Quality; arms and abs Workout
Five rounds for quality:
12 - 10 - 8 - 6 - 4 Supine ring row
12 - 10 - 8 - 6 - 4 Ring dip
6 - 5 - 4 - 3 - 2 L-pull-up
10 - 10 - 10 - 10 - 10 Weighted sit-up -
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WOD Workout
With a running clock with a partner:
0:00 - 8:00
10 Alt. DB Snatches @22,5/15kg
10 Air Squats
10/8 Calorie Echo Bike / 15/12 Cal Row
*One athlete completes a full round at a time10:00 - 20:00
Farmer Carry Relay x 40m Intervals
*One athlete completes a full round at a time22:00 - 30:00
Max cal row/bike/ski
( You Go I Go) -
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Conditioning 23-02-2022 Workout
AMRAP 34:00 with partner
Row 4000m
Then AMRAP:
2 Wall Walks
4 Hang Power Cleans @60/42.5kg
6 Box Jump Step Downs- Goal: Steady pace when working but efficient fast transitions from partner to partner, One partner completes a full round of the AMRAP part once you get there. Split row as needed.
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180222 Perjantai A Strength
6 sets
1 snatch pull
1 hang power snatch
1 snatch balanceWork up to a heavy snatch complex
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Strength Workout
A) Floor Press
8 x 3 every 60s.
- Slightly heavier than last week - approx 70-75%
- Final week hereB)
Supinated Grip Inverted Rows
3 x 12-15. Rest 60s.
- Rx+: Feet Elevated -
Morning Intervals Workout