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-
Back Squat Strength
4 x 4 back squat
- 3 sec count on the way down
- leave two reps in the tank
- rest 3-4 min btw sets
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Back Squat Strength
back squat
2 x 4
2 x 3- leave two reps in the tank
- rest 3-4 min btw sets
- last rep of every set is with a one second pause in the bottom
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Back Squat Strength
4 x 5 Back squat
- tempo 3010= 3 s. down
- leave one rep in the tank
- rest 3-4 min between sets
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CrossFit Woima Total Workout
Find 1 rep max on each
Back Squat (20min)
Push Press (15min)
Deadlift (15min)
score = The total weight of 3 movements
remember to specify the weight of each movement in the comment field
example
Total 500kg
Back squat 150Kg
Push press 100kg
Deadlift 250kg -
Rowing and farmer's walk Workout
3 rounds:
- 250 m Row
- 100 m Farmers walk (Unbroken. If you drop the weight, start the rest immediately and pick lighter weight on the next round.)
- Rest 1 min
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Clean + Hang Clean + Hi-Hang Clean Strength
7 sets
New complex every 90sec
Clean + Hang Clean + Hi-Hang CleanNote: Work up to heavy of the complex. Full Cleans is recommended.
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2min max reps Cleans @90% of the complex. -