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-
Rowing, burpees, lunges and wall balls Workout
2-3 x in 5min, rest 2min between rounds
20/17 cal row
20 box over burpee
20m bw walking lunge
max reps wall balls -
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Winter War 2016, week 2, Q3 Workout
10min AMRAP
20/15 cal row
15 wall ball 20lbs(9kg)/14lbs(6kg)
10 Box over jump 60cm/50cm
2/1 Muscle up (repetitions increasing by rounds: 4/2, 6/3, 8/4 etc.) -
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MURPH PREP Workout
WARM UP:
800m easy ergo or power walk
5:00 Mobility together: shoulders, ankles, calves, achilles, hiprolls - flexors, gluteus, hamstring, quads complex
10 Plate GTOH
5 inchworm
10 air squats with plate
10 scapula pull-ups
5 kipping pull-ups
5 push up
5 kipping pull-ups
5 push ups, immediately to:
400m row or jogREST
WORKOUT
For time:Row 800/1000m or run 800m / bike 1600m
50 Pull Ups
100 Push Ups
150 Air Squat
Row/run/bikeScaled:
Row 400/600m or run 400m / bike 800m
5 ROUNDS:
10 Pull Ups
20 Push ups
30 Air squats
Row/run/bikeTC 25 minutes.
POST WORKOUT: CORE
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"Murph Progression" 3. Workout