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-
10 rounds for time Workout
8/10-calorie ergo
3 hang power snatches (40/60 kg)Scaled WOD
10 rounds for time:
6/8-calorie ergo
3 hang power snatches -
Anaerobic capacity Workout
10 Min Emom
30 sec max calories erg
30 sec max Shuttle Runs (Scale To Double Unders If needed or erg II) -
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2.“Criss Cross” Workout
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar -
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Strength Strength
3-10reps
Bench press (14 -15 mins )
- build up to a heavy triple and then back off to a set of 10.
- rest 2 mins btw heavy sets
- shoulder width grip -
WOD Workout
3 x 6:00 EMOMs; Rest 2:00 between each
A)
MIN 1 - 5 Toes to Bar + 4 Shoulder to Overhead @85/60kg
MIN 2 - :40 Max Up-Downs
B)
MIN 1 - 5 Toes to Bar + 6 Shoulder to Overhead @60/43kg
MIN 2 - :40 Max Up-Downs
C)
MIN 1 - 5 Toes to Bar + 8 Shoulder to Overhead @43/30kg
MIN 2 - :40 Max Up-Downs