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-
Treeni 5 Workout
Warm Up
2 rounds
20/16 calories row
20/16 calories ski
10 hr push ups
10 box jump, step down
10 scapula rollsStrenght
Speed Bench Press 6x2reps@60% + 3 Sharp Box Jumps to 60-75cm
rest 3 min bwn sets
Push Press 4x8 reps @55-60-65-65% (fast sets, tng)
rest 2 min bwn setsMetcon
Emom 28
1) Calorie Row x 12/10 (target 35-40s)
2) Devils press x 4-5 reps @2xdumbbells
3) Calories Ski x 11/9 (target 40-45s)
4) Box Jump Overs x 8-12 reps @50/60cmAccessory Work
Romanian Deadlits 2-3x15 reps@40-45% of 1rm deadlift
Single Arm Floor Press 2-3x10+10 reps
Plank Hold x 60s + Side Plank Hip Touches 10/10 reps
rest as needed -
BASIC CONDITION Workout
30min. amrap w/pair
50-m synchro walking lunge
200 single-unders
300-m med-ball carry
– Break up the double-unders between partners
and switch who carries the ball as needed. -
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Treeni 2 Workout
Warm up
3 rounds
1 min air bike
12-16 walking lunges
6-8 burpees
12-16 banded good morningsStrenght
Bench Press 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
rest 2-3 min bwn sets
Weighted Pull Up 5 reps @28-30% + 5 reps @38-40% + 8-10 reps on last set @48-50%
rest 2-3 min bwn setsSkill Metcon
Every 2 min for 12 minutes (6 sets)
40 sec of easy/moderate pace air bike + 6-10 strict hspuIntervals
2+2+2 min on / 1 min off
8-15 c2b pull ups or kipping pull ups (unbroken set is goal)
12/15 calories air bike
max reps of wall ball shotsOptional Accessory Work
2-3x10 skull crusher with barbell
2-3x 12-15 hardened ring row
2-3x 30 weighted russian twists + 10-15 knee tucks
rest as needed -
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Skill Work Workout
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