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-
East Turbulence Workout
Workout in teams of 3:
Event 1: For time
35-25-15
Front squats 50/35kg
Syncro burpee
Du (each, can perform at the same time)
TC: 15 min.-rest 2 min.
Event 2: Find max load for
Athlete 1: 1 RM hang snatch
Athlete 2: 2 RM thruster
Athlete 3: 3RM STOH from the floor
Score: total weight of best lifts.TC: 10 min.
-rest 2 min.
Event 3: 12 min. AMRAP
1000m ski/row – 2 athletes in barbell front rack hold @80/60kg
+
Then in the remaining time as AMRAP:
Athlete 1:
12 kb DL @2x32/24kg
12 T2B
Athlete 2:
12 kb DL
12 C2B
Athlete 3:
12 kb DL
12 Hand stand push ups (push ups) -
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CF Seppä - Team WOD 28.5 Workout
Amrap 30. Teams of 2
27 Dumbbell snatches
27 Kbs
27 Wall balls
30 Calories
24 C2B / Pull ups
24 Hspu / Push ups
24 T2B / Abmat sit ups
30 Calories
21 Power cleans 50/40
21 Shoulder to overhead 50/40
21 Front squats 50/40
30 Calories -
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For time Workout
42/60 calorie ergo
then…
21-15-9-3:
Toes-to-bars
DB box step-ups
Alternating DB snatches
then…
42/60 calorie ergo
– Use a single DB for step-ups and
DB snatches.Scaled WOD
For time:
21/30 calorie ergo
then…
21-15-9-3:
sit up
box step-ups
Alternating DB hang snatches
then…
21/30 calorie ergo -
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Strength Strength
Front squat 1RM (18 mins)
- find the best for the day!
- good form
- 2-3 mins btw heavy sets -
Strength Strength
1RM front squat
12 mins to find your max
Running clock, start with empty barbell!Optional : 5x5 Front squat @moderate weight
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WOD Workout
MAYFLY "Aweful Annie"
100-80-60-40-20
50-40-30-20-10
10-8-6-4-2
Double Under
Abmat sit up
Power Clean@80/55kgTimecap: 20 mins