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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"Lapin Humppa" Workout
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2.Conditioning Workout
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Panic Breathing Workout
"Panic Breathing"
For Time (with a Partner)
500-400-300-200-100 meter Row (x2)
Partner Kettlebell Rack Hold max (2x24/16g)
5 Burpee penalty for each drop of kettlebellsTC:18 min
With a running clock rows will be performed alternating between teammates, as time trials for each distance: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at maximum intensity while the other partner “rests” with two kettlebells in rack position. The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row.
Unracking of kettlebells before the end of the row results in a 5 synchronized burpee penalty for every offense, to be paid at the end of the workout.
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2.Conditioning Workout
"Halftime"
30-20-10:
Dumbbell Power Snatches (50/35)
Wallballs (20/14) ...
Directly into:
10-20-30:
Bar-Facing Burpees
Calorie RowKilos:
Dumbbell: 22.5/15
Medicine Ball: 9/6 -
Deload week clean & jerk complex Workout
Deload C&J complex
Every 90 sec x 8
Slow clean grip DL + Clean pull + Power clean + Squat clean + Split jerk
Light load max 50-60% 1RM
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Hang in there partner wod Workout
Hang in there partner wod
EMOM (with partner) in 20 minutes
5 Thrusters 45 / 35 kg
5 BurpeesWhile partner hangs from pull-up bar
This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar.
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