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-
WOD Workout
FOR TIME
40-30-20
Alt. DB Power Snatch @22,5/15kg
20-20-20
Strict Handstand Push-Ups
40-30-20
Cal Row/Bike/Ski -
Strength Strength
Back Squat:
Build to a heavy set of 3 in 4 sets then perform 3 sets of 3 with that weight. Rest 2:00 -
Spedd work 5 Strength
Speed work
1) Power clean 3x50%, 3x60%, 3x70%
2A) Power clean + hang squat clean + split jerk 3x(1+1+1) go as heavy as possible
2B) bounces 3x5m
2C) explosive v-up / sit up -
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WOD Workout
"OPEN 20.2"
AMRAP x 20 MINUTES
4 DB Thrusters @2x 22,5/15kg
6 Toes to Bar
24 Double Unders -
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WOD Workout
4 rounds for time;
500m row/ski or 1000m BikeErg
1 Rope Climb
20 Walking Lunges
30m Farmer Carry@32/16kgTimecap : 20 mins
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"William Mahoney" Workout
3 kierrosta aikaa vastaan:
- 5 Thruster (N 50kg / M 70kg)
- 10 Burpee
- 15 Boksihyppy (N 50cm / M 60cm)
- 20 Swingi (amer.)(N 16kg / M 24kg)
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Intervals Workout
Intervals 6 x 30s On/ 30s Off
1) shuttle run
2) s.a devils press
3) DU
4) plank hold