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-
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Endurance WOD Workout
Buy in: 200 wall ball toss over rig with partner (100 wall ball toss per partner)
Then......
Partner WOD for time:
Partner A: Row for Calories
Partner B: AMRAP burpees for score- switch places and repeat
Calorie row counts down 28 -24-20-16-12-8-4
Both partners do 28, then 24 etc.
score= total reps at the endRest 3 min.....
10 min AMRAP (individual WOD)
20 goblet squats
20 push ups
20 sit ups -
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Strength work Strength
3-4 set, rest as needed, use AHAFA loading:
1) 4 Front Squat
2) 5-15 Strict C2B
3) 10 Strict Ring Dip
4) 10+10 Banded Hamstring Curl -
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Rest day! Workout
WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!Active recovery at 18:00
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Rehab Workout
3 rounds, focus on quality
30 sec DB box step ups (2 x 50lbs/35 lbs)
30 sec rest
30 sec single leg (L) DB deadlift (2 x 50/35 lbs)
30 sec rest
30 sec single leg (R) DB deadlift (2x 50/35lbs)
30 sec rest
30 sec weighted hollow hold
30 sec rest