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-
Hang Snatch + Power Snatch Strength
3 Hang Snatch + 1 Power Snatch = 1 set
4 sets of the 3+1 complex
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Team vs Team Workout
Class Divides into 2 Teams
3 Rounds:
Station 1 – Sled Push. 20m 'light, 20m 'moderate', 20m 'heavy' each person.
Station 2 – Burpee. All working same time.
Rest 2:00 between each station change.The two teams start on opposing stations. Station 2 has the goal of max reps during the time it takes station 1 to finish their sled pushes.
Score is total burpees over the three rounds.
Every 2 people get a sled, so team of 6 gets 3 sleds.
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Twin Towers Workout
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Say goodbye to the last long weekend of Summer '16. Workout
Drake playlist on request.
You go, I go with a Partner. One partner works, one parter planks. Alternate each exercise, complete in any order as equipment is available
AMRAPretty
Ab wheel x 16
Curve x 0.16 (0.08 per partner)
V-Snaps x 16
Plank reach rotations L x 16
Plank reach rotations R x 16
Skier Alternating pulls x 16 per side18 minutes
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Sept Strength 3 Strength
A1 Push Up (Weighted / push up assistance band) 4 x 7
A2 DB Incline Bench 4 x 9 (elevate bench by 2 plates)
A3 Push Up (Weighted / push up assistance band) 4 x 7ssw/
B1 TRX Face pull 4x10
B2 SA SL contralateral V-snap 4x5 per sidePartner 1 does all As while partner 2 does Bs. Then swap
4 min sets
20 minutes -
VOIMA/TEKNIIKKA Strength
Deadlift
Set1 - 5 reps @ 75-80%
Set2 - 3 reps @ 80-85%
Set3 - 1 rep @ 85-90%
Set4 - 5 reps @ 80-85%
Set5 - 3 reps @ 85-90%
Set6 - 1 rep @ 90+%
Rest 3min between sets -
“Birthday Bop” Workout
Every Minute on the Minute x 12:
2 Rounds of…
Minute 1 – 5 x Power Snatch @ 42.5/30kg + 10 TTB
Minute 2 – 15/12 x Calorie Row
Minute 3 – 5 x Power Clean and Push Jerk @ 42.5/30kg + 10 TTB
Minute 4 – 15/12 x Calorie Row
Minute 5 – 5 x Thruster @ 42.5/30kg + 10 TTB
Minute 6 – 15/12 x Calorie Row -
Power Snatch + Hang Squat Snatch + OHS Strength
Work up to the max of the complex in 10min:
Power Snatch + Hang Squat Snatch + Overhead Squat
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5x1 @80-90% EMOM of the complex -
CFPORVOO WOD 28.9.2018 Workout
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