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
21-15-9 Reps for Time
Push Presses @50/35kg
Box Jumps @60/50cm
Overhead Squats @50/35kgTC: 12 min.
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Strength Strength
Deadlift (18 mins)
3-3-3-3-3
- deadstop btw reps
- 2 mins rest
- build to 80-85% and repeat the same weight for 4 more sets -
Conditioning Workout
6 rounds for time:
A.
200m Row fast
200m Row Moderate
200m Row Slow
B.
21 KBS (us) 32/24kg
15 Box step-ups (alt. leg each round)
9 Burpee Pull-upsAlternate btw A and B and rest 2min btw sets.
So A+2min rest+B+2min rest is 1 round. -
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Deload week gymnastics EMOM Workout
Deload week gymnastics EMOM
EMOM 10 min
ODD: 30 sec free / support HSH/ 30 sec rest
EVEN: 45 sec plank hold/ 15 sec rest -
Snatches and box jumps Strength
WEIGHTLIFTING
EMOM x12
1) Hang Power Snatch + Hang Squat Snatch
2) 5 High Box JumpRPE 3 to 3+
Keep it light and fast!
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2.Conditioning Workout