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-
5 rounds for time Workout
15 push jerks (30/42,5 kg)
12 chest-to-bar pull-ups
9 sumo deadlift high pullsScaled WOD
5 rounds for time:
12 push jerks
9 ring rows
6 sumo deadlift high pulls -
-
Conditioning 22-09-2023 Workout
PERFORMANCE
3 ROUNDS FOR TIME
20 DB Floor Press @50/35lbs
25 Sit-Ups
20 Kipping Pull-Ups
-Into
2 ROUNDS FOR TIME
20 DB Floor Press
25 Sit-Ups
15 Chest to Bar Pull-Ups
-Into
1 ROUND FOR TIME
20 DB Floor Press
25 Sit-Ups
10 Bar Muscle-Ups
FITNESS
3 ROUNDS FOR TIME
15 DB Floor Press @ light/medium
20 Sit-Ups
20 Ring Rows
-Into
2 ROUNDS FOR TIME
15 DB Floor Press
20 Sit-Ups
15 Jumping Pull-Ups
-Into
1 ROUND FOR TIME
15 DB Floor Press
20 Sit-Ups
10 Pull-Ups / Jumping / Ring Row- RPE 7
- Video: https://vimeo.com/863680082?share=copy
-
BBF 100923 Workout
-
Power Clean + Hang Power Clean + Jerk Strength
work up to heavy complex of
Power Clean + Hang Power Clean + Jerk -
-
Oly Lifting 13-09-2023 Workout
EMOM x 8 MINUTES
1 Power Clean + 2 Hang Power Clean
- Build weight each set. Start Light and build to Moderate+.
- RPE 6 -
4x 4min ON/90sec OFF Workout
4x
4min ON/90sec OFFAlt A and B
A) Run 400m
+
AMRAP in the remaining time of
15 Air Squats
10 DB Snatches 22,5/15kg
5 PushupsB) 40/30 Calories
+
AMRAP in the remaining time of
7 Wall Balls
7 Knee-Hugs -
WOD Workout
"Grace"
For time
30 Clean & jerk 60/43kg
Timecap: 6 minOPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Wrist Push-Ups
10 Alt. 90-90 Good Morning Hip Rotations
10 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-MORNING CLASS (6:30/7:30/10:00) DOES:
For time :
21-15-9
Dumbell power clean @2x22,5/15kg
Hr push up (Rx+ 15-12-9 kipping HSPU)
After each set 200m run!Timecap 14 mind
Optional Cool down:
2-3 sets for quality
1 Triceps foam roll
20 glute bridge ups -
Conditioning Workout
EMOM36
1. 40s Ergo (Row, bike, ski) @70% effort
2. 4-6 Burpee pull up
3. 10-12 Wall ball
4. 40s Ergo (Row, bike, ski) @70% effort
5. 1-2 Rope climb
6. 10/10m KB mixed carry (OH & farmers)RPE 3