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-
1.Split Jerk Workout
3 Sets of 3 - Tall Jerk
4 Sets of 2 - Pausing Split Jerk
5 Sets of 1 - Split JerkBuilding to a heavy single for the day.
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Bench press & Bent over row Workout
7 x Superset of:
10 Bench press @70/50kg (or 60-65% of 1RM)
10 Double DB Bent over row @20/15kg
Try to go unbroken sets. Rest as needed, scale as needed. -
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Warm-up Workout
3 RFT:
12/10cal Row
10 High box jump overs 80/60cm
10 Hollow rocks
10 Russian KBS 24/16kg$Out 100m Skillmill sprint
TC 12min
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Perjantai 3.5. Workout
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Box jump, Tuck-ups, back extension Workout
4 RDS:
5 High box jumps 80/60cm
10 Hanging tuck-ups
15 Weighted back extensions -
E4MOM until 12 rounds of Cindy are completed Workout
CONDITIONING
E4MOM until 12 rounds of Cindy are completed.
Run 400m + remaining time from 4min AMRAP of “Cindy”
One round of Cindy is
5 Pull-Up
10 Push-Up
15 Air SquatTime Cap 30min.
Overall RPE 4
Target: Run should be <2min and 1,5-2,5 rounds of Cindy in the remaining time. Tailor the rep scheme to fit your fitness level. Badasses do C2B.
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Team WOD 25.5 Workout
Teams of 2
5 Rounds for time
20 DB snatch
20 Wall balls
Then
100 Deadlifts 60/40
80 Hang power cleans 40/30
60 Front squats 40/30
40 Stoh 40/30
Then
12 Rounds
20 Air squats
15 Sit ups
10 HR push ups -