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-
-
-
Metcon Workout
5 Rounds For Total of Reps:
1:00 Calories Bike
:30 Rest
1:00 Wall-Balls @9/6kg
:30 Rest
1:00 KB Farmer Carry @2x32/24kg
:30 Rest -
-
Hot Shot 19 Workout
6 Rounds for Time:
30 Air Squats
19 Power Cleans @60/40kg / SA DB C&J 22,5/15kg
7 Strict Pull-ups
400 Meter Run / scale: 500m Row- 45:00 Cap
-
Power Snatch Workout
20 min to build up to a submax weight
Snatch HI-pull + Power Snatch + Power Snatch Balance
then
Every 30s x 20
1 Power Snatch
with weight from the complex -
Conditioning Workout
40 mins for quality
Row at easy pace
2 rounds of:
30 DU/SU
12 KB swings
9 Air squats
6 Burpee pull-ups
-
-
Back Squat Strength
Set 1 – 80% – 3 Reps
Set 2 – 90% – 3 Reps
Set 3 – 90% – 3 Reps
Set 4 – 90% – 3 Reps
Set 5 – 90% – 3 Reps
Set 6 – 90% – 3 Reps -