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-
Conditioning 01-06-2018 Workout
-
Fat Amy Workout
For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats -
WOD 30.4 Workout
Teams of 2
AMRAP 15
10 Burpee box jumps
20 Kbs 24/16
30 Split jumps
From 15 to 20 mins.
do 400m medball run + ME Wall balls
(Score is 3RM + reps + wb combined) -
30 it is Workout
-
Every 75s. Workout
4 rds: every 75s.
1. Row
2. Rope climb
3. High box jumpRest 3min...
4 rds: every 75s.
1. Push sled
2. Tire flip / Sandback clean
3. One hand push pressYou choose reps.
-
30-40min For Quality: Workout
10m Dragon Squat,
1-3 Skin the Cat,
5sec Banded Core Hold,
Bridge Hold,
10+10 Ring Circles
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Strength 01-03-2018 Workout
Wide Stance Box Squat: 4 x 5 @60%, every 60s.
- Use a box close to parallelThen,
3 sets of 3 of up to a challenging set Wide Stance Box Squat. Rest 1:30-2:00
- Same box now working up to a heavy set of 3
- This should heavy but not a max.
- Have spotters on both sides of the bar just in case.
-
5x3 Deadlift Strength
- All sets with same weight
- Start every rep with "dead" barbell, NO TNG!!
- Be fast on your way up 1sec
- Slow and controlled on your way down 2-3sec
- Rest 2-3min btw sets
-
2. Barbell Cycling Workout
For Time:
21 Push Presses (155/105)
21 Front Squats (155/105)
21 Hang Power Cleans (155/105)Rest 2:00
15 Push Presses (175/120)
15 Front Squats (175/120)
15 Hang Power Cleans (175/120)Rest 2:00
9 Push Presses (195/135)
9 Front Squats (195/135)
9 Hang Power Cleans (195/135)Rest 2:00
6 Push Presses (215/150)
6 Front Squats (215/150)
6 Hang Power Cleans (215/150) -
Advent calendar 2017 - Day 16 Workout
This was supposed to be in the program on 16th of December but... something went wrong :D
Pancakes
Are you struggling with the pancake stretch?
- If yes, watch the video below and start improving the position with the given instructions.
- If not, spend five minutes in the pancake stretch. You can just chill in the static position for the whole time or do dynamic stretching by doing 5x15 pancake good mornings with or without weight.