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-
4x7min ON/3min OFF Workout
4x7min ON/3min OFF
A) Run 400m
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AMRAP of:
7 KB/DB Thrusters 2x20-25/12-16kg
7 KB/DB Facing BurpeesB) 1K Row
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AMRAP of:
10 Pullups
10 Toes-to-barC) Run 400m
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AMRAP of:
15 Box Jump Overs
10 HR Pushups
5 Sandbag over shoulderD) 25/18 Cal. Ski/Bike
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2 Rounds of:
20 Wall Balls
20 Situps
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Max Cal. in the remaining time. -
2.Conditioning Workout
"Front Runner" For Time:
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + JerksRx - 155/105
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1.Strict Handstand Pushups Workout
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Karen Workout
Metcon (time)
”Karen”
150 Wallball shots for time. M: 20lb N: 14lb
Timecap: 10 minutes
Accessory:
Kevyt viikko, joten panosta kehonhuoltoon. 20-30 minuuttia rullailua, mobbailua & flossailua(ei se tanssi)
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Conditioning 22-05-2019 Workout
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1.Conditioning Workout
"Girls Gone Wild"
On the 0:00...
Girls Gone Wild Part #1 -
"Fran" 21-15-9: Thrusters (95/65) Pull-UpsOn the 4:00...
Girls Gone Wild Part #2 -
"Diane" 21-15-9: Deadlifts (225/155) Kipping Handstand PushupsOn the 8:00...
Girls Gone Wild Part #3 -
"Amanda" 9-7-5: Ring Muscle-Ups Squat Snatches (135/95) -
Jerk Doubles Strength
WEIGHTLIFTING
Jerk Doubles. Use block or rack. Split or Push Jerk.
Every 90-180sec
Sets 1-2@ RPE 3+ (75-80%)
Sets 3-4@ RPE 4 (85%)
Sets 5-6@ RPE 4+ (88-95%) -
Extra Credit 17-04-2019 Workout
”Buns + Guns”
EMOM 8:00
ODD Minutes: 20 Glute Bridges (Double Leg)
EVEN Minutes: 20 Alt. DB Curls (total)