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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WOD Workout
AMRAP 6:00
1 DB Burpee @2x22,5/15kg
1 each DB Reverse LungesRx+: 25kg
Extra:
Jefferson Kang Curl: 3 x 3. Rest 60s
- Light weight, this is a mobility exercise -
Strength Workout
A)
DB Squat Jump + Box Jump
4 x 3. Rest approx 1:00
- 1 Squat Jump + 1 Box Jump = 1.B)
Hang Power Clean
5 x 2 every 60s.
- Option: Dumbbells
- Final week of these two! -
Romanian Deadlift (RDL) Strength
5 sets of 5 Romanian Deadlifts
Set 1: @60%
Set 2: @65%
Set 3: @70%
Set 4: @75%
Set 5: @75%
- Rest 2min btw sets -
Strength Workout
Superset x 4 work sets
Seated DB Shoulder Press x 8 3s down
Rest 60s
Band Face Pull-aparts x 20
Rest 60s -
WOD Workout
3 rounds for time;
250 Meter Row/ski/500m bike
15-12-9 Toes To Bar
200m run
10-20-30 Total Renegade Rows @2x22,5/15kgRx+: 9-6-3 Bar Muscle-ups instead of T2B
Timecap: 12:00Extra:
Push-up: 3 x Submax sets. Rest 60s -
Strength Workout
Superset x 5 rounds!
Floor Press x 5reps; 3s down
Rest 1:00
Strict Chin-Up x 4-6 reps
Rest 1:00Press: Build to heavy 5 over 5 sets. Grip your choice.
Chin-up: Weighted, CTB, regular, partner assisted, negative x :15/round, ring row -
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170522 Tiistai Workout
Partner workout
4 rounds
50 double under / 75 single under
14 syncro DB hang power clean 2x17,5/12,5
10 syncro burpee box jump overwork = rest (1:1)
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Gymnastic Workout
Bar muscle up
- kip swing/ hips to Bar
- banded bmu
- low bar jumping bmuAMRAP 10 for quality
1-2 bmu
1 + 1 heavy TGU
10 + 10 weighted side plank rotations