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-
Skill: rope climb Workout
Progressions:
- rope row (the further a way higher hand is the harder it gets)
- rope pull-ups (same as above)
- legless rope climb
Use 5x5 table:
- 3 x 1
- 5 x 1
- 3 x 2
- 4 x 2
- 4 x 3
- 5 x 3
- 4 x 4
- 4 x 5
- 5 x 5
-
-
-
-
Gymnastics work Workout
For quality 12 min AMRAP:
- 15 supine ring rows
- 15 diamond push-ups
- 3 wall climbs
Unbroken sets. Time is not an element in this workout
-
Max effort back squat Workout
60% of back squat 1RM in previous
Go for as many reps as possible in one set. -
Post WOD Workout
Maybe Chad prep, maybe not
8 rounds for reps
:20 box step-ups (51 cm)
:10 rest
Rest 2:00, then
4 rounds for reps:
:20 weighted walking lunges (15/20 kg)
:10 rest
RPE: 7–8 → tough but sustainable pace.
Score is total reps -
-
Conditioning Workout
AMRAP3
max reps burpee over line
Sama treeni kuin viikolla yksi. Tavoite tehdä enemmän toistoja. Go hard!
-