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-
WOD Workout
15/12 Cal Bike/Row/Ski
15 Overhead Squats @60/43kg
12/9 Cal Bike/Row/Ski
12 Overhead Squats
9/6 Cal Bike/Row/Ski
9 Overhead SquatsGoal: HARD effort. OHS should be capable of being done unbroken.
Adjust to Front Squat if quality and/or stability dictate that.
Rx+: 85/55kg
TIME CAP = 7:00Extra:
Single Leg Banded Hamstring Curl: 3 x 30 each. Rest 60s -
Extra Credit 19-04-2022 Workout
Band Paloff Press: 3 x 8 each. Rest 60s.
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- Scorpion Stretch - 60s each
- Lat Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold) -
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16.4.2022 Deload Cycle Strength
2 - Position Squat Snatch.
High Hang ( pocket ) - Above Knee
10 x Every 1:30
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WOD Workout
For time;
20/16 Cal Row/bike/ski
30 Front Squats @70/50kg
40 Box Jump Step-downs@60/50cmRx+: 85/60kg
Front Squats taken from floor.
TIME CAP = 8:00Extra:
Single Leg Banded Hamstring Curl: 3 x 30 each. Rest 60s -
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Voimametconi Workout
2 rounds for time:
5 Strict c2b pull-up
10 Strict hspu
5 Strict c2b pull-up
20 kb hang power snatch
5 Strict c2b pull-up
10 kb Turkish get upCap 25min
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WOD Workout
For time:
15-12-9
Single Arm DB Hang Clean & Push Press @22,5/15kg (each arm)
21-15-9
C2B Pull-upsRx+: @heavier, ring muscle-up 9-6-3
TIME CAP = 14:00Extra credit:
Band Paloff Press 3 x 8 each no rest.