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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NBT We survived the Open Workout
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WOD Workout
3 kierrosta aikaa vastaan
25 Istumaannousua
12m HSW tai 3 WW
6+6 Yhden käden OH-askelkyykkyä -
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Strength Workout
(12 mins )
4x10reps
Front foot elevated barbell split squat (20kg plate elevation)
- medium load5reps/side
- rest 90" btw setsBtw sets : 20 banded hip extension, use red band!
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OPEN WORKOUT 26.3 // Benchmark Workout
RX
For time:
2 rounds of:
12 burpees over the bar
12 cleans (29/43 kg)
12 burpees over the bar
12 thrusters2 rounds of:
12 burpees over the bar
12 cleans (34/52 kg)
12 burpees over the bar
12 thrusters2 rounds of:
12 burpees over the bar
12 cleans (38/61 kg)
12 burpees over the bar
12 thrustersTime cap 16:00
INTERMEDIATE
For time:
2 rounds of:
12 burpees over the bar
12 cleans (20/29 kg)
12 burpees over the bar
12 thrusters2 rounds of:
12 burpees over the bar
12 cleans (25/38 kg)
12 burpees over the bar
12 thrusters2 rounds of:
12 burpees over the bar
12 cleans (29/43 kg)
12 burpees over the bar
12 thrustersTime cap 16:00
BEGINNER
For time:
2 rounds of:
12 burpees over the bar
12 cleans (10/20 kg)
12 burpees over the bar
12 thrusters2 rounds of:
12 burpees over the bar
12 cleans (15/25 kg)
12 burpees over the bar
12 thrusters2 rounds of:
12 burpees over the bar
12 cleans (20/29 kg)
12 burpees over the bar
12 thrusters– The load is a suggested starting point. If you are completing all the workouts in the
Foundations division, you are free to decrease or increase the load as your skill level allows.Time cap 16:00