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 10'
10 Chest-to-Bar Pull-Ups
10 DB DL @2x22,5/15kg
10 Alternating single arm DB C&J @22,5/15kg -
Conditioning 28-09-2019 Workout
In teams of 2.
AMRAP 40:00
30 Power Cleans @60/42.5kg
300 Meter Run / 1 x Stairs / 300m Row
30 Toes to Bar
300 Meter Run / 1 x Stairs / 300m Row
30 Air Squats
300 Meter Run / 1 x Stairs / 300m Row*One person works at a time. Split as needed.
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WARM-UP Workout
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2-position Hang Power Snatch Strength
WEIGHTLIFTING
2-position Hang Power Snatch (above/below the knee)
EMOM x9
1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4Nice and fast. Not all out.
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Takomo Gymnastics Workout
A.) HS hold/ HS walk practise
B.) 3 rds Strict gymnastics strength with DUs
30-50 DUs
Scapular pull-up with pause 10 reps
Pause ring row 10 reps
Strict t2b / leg raise 6-10 reps
straight arm plank hold 30 sec
rest 1 min -
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Power cleans, t2b and wall balls Workout
5 rounds
5 power clean, 65/45kg
10 t2b
15 wall ball, 20/14lbsStrength accessory:
1. 4x12 single leg kb deficit deadlift
2. 3x20 seated good morning
3. 4x10 kneeling squat w/ band against waist
4. 1x100 seated band leg curl+100 band leg ext. (light band, as few sets as possible) -
WOD Workout