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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Strength work Workout
STRENGTH
4-5 rounds, rest as needed between:
1) 6+6 Single Arm DB Press
2) 6 Weighted Pull-Up
3) 6 Weighted Ring DipRPE 4
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Strength Strength
Back Squat : (20 mins)
1 RM
Building up sets:
1x8 @ 40%
1x5 @ 50%
1x5 @ 60%
1x3 @ 70%
1x3 @ 80%
1x1 @ 90%
1x1 @ 95%
1x1 @ 100%
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- rest more then 2 mins but less than 4 mins between the heaviest sets !Rx: Build to a 1RM
Optional: Sets of 3-5 adding weight if form permits -
Khan Porter Special Workout
For time:
100 Bench press @60/42kg
- For every break 10 Strict pull-upsTC40min
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1.Olympic Cycling Workout
On the 1:30 x 4 Rounds:
1 High Hang Squat Clean (pockets)
1 Hang Squat Clean
1 Front Squat -
Team WOD Workout
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Morning Intervals Workout
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2. Conditioning Workout
"Me Three"
In Teams of 3, 30:00 Time Cap:
100 Pull-Ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24"/20")
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jump Overs (24"/20")
40 Clusters (135/95) -
Partner WOD Workout
Partner WOD
Partner workout: 4x6min on / 3 min off
In 6 mins do:
40/30cal rowthen in the remaining time, AMRAP of:
6 Bar facing burpees
6 Power snatches 45/30kg
6 Overhead squats 45/30kgResult= AMRAP