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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WOD Workout
4 rounds for time of:
4 Wall Walks
8 Power Cleans, 50/35 kg
12 Front Squats, 50/35 kgTimecap: 12 mins
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Warm up Workout
AMRAP 10:
45s erg
8+8 1-hand banded row
8 miniband hip thrust
8 narrow stance squat
5 scap pushup + pushup -
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WARM UP Workout
EMOM x 8-12
1) machine
2) 5 snatch grip deadlift + 5 muscle snatch + 5 hang snatch
3) machine
4) 5 barbell row + 5 press + 5 OHS -
Machines, push, pull & abs w/ Partner Workout
90s on / 45s off for 3 rounds with partner, YGIG:
a) bike erg
b) arm-over-arm sled pull
c) air bike
d) db bench press
e) ski erg
f) 30-45s syncro plank / long lever plank hold
into AMRAP s.l. V-ups, YGIG in sets of 5+5 - 10+10RPE 6-7, steady & comfortable pace.
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ENDURANCE WOD Workout
"SYNCHRONIZED partner WOD"
30 min AMRAP:
3 synchronized Burpees
3 synchronized Wall Ball (20/14)
3 synchronized KB swings (53/35)
6 synchronized Burpees
6 synchronized WB
9 synchronized Burpees
9 synchronized WB
9 synchronized KB swingsAnd so on....continue adding 3 reps each round. Talk to your partner and stay together.
Every 5 mins run 200m together with your partner
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INTERVALS Workout
E4MOM x 4-5
21 heavy kbs@32/24kg
15 box jump over
9 ttbKiihtyvä tahti, target under 2min / Scale kb weight if needed