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-
WARM UP Workout
EMOM x 8-12
1) echo
2) 5 muscle clean + 5 hang power clean + 5 power clean
3) echo
4) 8 reverse lunge + 20s hollow hold -
Better at pulling Workout
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Deadlift + Run (DELOAD) Workout
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Accessories Workout
3 rounds:
10 DB Hammer Curls
15 Band Pull A Parts
10 Banded Tricep Extension
10 Barbell Bicep Curls
10 Banded A, T, Y
- Choose loads
- Rest as needed -
WOD: EMOM work Workout
EMOM20:
a) bike / ski erg / air bike
b) wall walk
c) weighted lateral box step up
d) s.a. carry (anyhow)rest 2
EMOM20:
a) row
b) wall supported HS hold (wall facing or normal)
c) high box jump (75+ / 60+)
d) s.a. kb/db walking lunge (anyhow)Target: Work at zone 2 (60-70% of HR-max). Pace your work and rests so, that heart rate stays under control.
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Team Conditioning Workout
3 x AMRAP 15, In teams of 2:
AMRAP 15:
- Cal Ski———Rest 5:00———
AMRAP 15:
- Cal AB———Rest 5:00———
AMRAP 15:
- Cal Row- Everytime you rest, alt. btw 10 Sit-ups / Back Ext.
