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-
30second gaps Workout
3 Rounds
30s. Handstand hold
30s. Max reps of push ups
30s. Rest
30s. Hollow body hold
30s. Max reps of tuck ups
30s. Rest
30s. Superman hold
30s. Russian twists
30s. RestFor reps
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4 rounds, rest 30-60sec between movements Workout
STRENGTH (sport specific)
4-5 rounds, rest 30-60sec between movements
1) 6 Sandbag over chest height
2) 20+20m Single Arm Farmers Carry
3) 5-8 Sandbag Squat (front of body)
4) 20m Double KB Overhead WalkRPE 3+ to 4
Target: this is not for time, but for quality. Keep the rest periods short to maintain Ave HR>130. Pick challenging but repeatable loadings.
Tailoring Options:
Sandbag→ Heavy Hang Power Cleans
Sandbag Squat→ Double KB Front Squat -
Triathlon Workout
20min ski erg
2 min lepo
20 min air bike
2 min lepo
20 min soutuyhteenlaskettu calori määrä on tulos
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Monster 12/2016 Workout
PARTNER WOD
3 Rounds of:
120m Farmers Carry 2x32/24kg
50 Partner Wall Balls (hit target, partner catches ball)
40 Deadlift 80/50kg
30 MB Partner Situps
20 Burpee Broad Jumps
10 Pullups
2 Rope Climbs(monster 9/2015)
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5 kierrosta 3 liikettä Workout
5 kierrosta
30 kahvakuula heilautus
30 istumaannousu
30 hyppy/askellus laatikon yli -
Endurance 13.10 Workout
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WOD Workout
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"Bam Bam" Workout
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1. Conditioning Workout
"Bar Crawl"
In Teams of 3:
AMRAP 7:
Bench Press
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135) ...Rest 3 Minutes
AMRAP 7:
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135) ...Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)Kilos:
135/95 = 61/43
155/105 = 70/48
185/135 = 84/61
225/155 = 102.5/70
275/185 = 124/84 -