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-
Partner workout Workout
A. FOR TIME, YOU GO, I GO: EVERYTIME YOU SWITCH: 2 SYNCRO BURPEE
10 Rope climb
20 power snatch 42,5/30kg
30 box jump overs
40 thrusters
50 wall ball
60 Pull upsREST 2 MIN.
B. FOR TIME YOU GO, I GO: EVERYTIME YOU SWITCH: 4 SYNCRO PUSH UPS
70 Pistol squat
80 cal. Row
90 kb swing 32/24kg
100 DUTC: 40 min.
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Conditioning 25-07-2023 Workout
PERFORMANCE
ON A 12:00 RUNNING CLOCK...
200m Shuttle Run*
40 Kipping Pull-Ups
120m Shuttle Run
30 Kipping Pull-Ups
60m Shuttle Run
20 Kipping Pull-Ups
-Max Shuttle Runs in Time Remaining-
WORKOUT (FITNESS)
ON A 12:00 RUNNING CLOCK...
200m Shuttle Run
50 Ring Rows
120m Shuttle Run
40 Ring Rows
60m Shuttle Run
30 Ring Rows
-Max Shuttle Runs in Time Remaining-*All shuttle runs are 10m out, 10m back.
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Conditioning 26-07-2023 Workout
PERFORMANCE
EMOM x 16 MINUTES
MIN 1&2 - 500/400m Row
MIN 3 - Max Wall Balls @ 20/14
MIN 4 - Rest
FITNESS
EMOM x 16 MINUTES
MIN 1&2 - 400/300m Row
MIN 3 - Max Wall Balls @ light
MIN 4 - Rest- RPE 9
- Video: https://vimeo.com/846227261?share=copy
- Score is overall wall ball total
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For time Workout
400/500-m row/ski or 800/1000m c2Bike
30 hang power cleans (50/70 kg)
400/500-m row/ski or 800/1000m c2BikeScaled WOD
For time:
250-m row/ski or 500m c2Bike
30 hang power cleans
250-m row/ski or 500m c2Bike -
Conditioning 24-07-2023 Workout
PERFORMANCE
"SPIN CYCLE"
3 SETS; Rest 2:00 between sets
3 Reps of Barbell Complex @75/52.5kg*
60 Double Unders
2 Reps of Barbell Complex
40 Double Unders
1 Rep of Barbell Complex
20 Double Unders*1 Rep of Barbell Complex:
1 Deadlift + 1 Hang Squat Clean + 1 Squat Clean
FITNESS
"SPIN CYCLE (FITNESS)"
3 SETS; Rest 2:00 between sets
3 Reps of Barbell Complex @ moderate
80 Single Unders
2 Reps of Barbell Complex
60 Single Unders
1 Rep of Barbell Complex
40 Single Unders*1 Rep of Barbell Complex: 1 Deadlift + 1 Hang Power Clean + 1 Front Squat
- RPE 7
- Video: https://vimeo.com/846226126?share=copy
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Partner Amrap 12 x2 Workout
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Skill 31-05-2023 Workout
In 8:00
Practice your jump rope skills;
Options: Single Unders, Double Unders, Triple Unders, Crossovers, and more! -
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BENCH / FLOOR PRESS WARMUP Workout
3 Rounds for quality:
(RX: 15/22,5kg)
30s Double Dumbbell Bent over rows
30s Single Dumbbell Floor Press ( Right )
30s Single Dumbbell Floor Press ( Left )
30s Jumping Lunges