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-
12.10.2023 EasyWod Workout
50-40-30-20-10 Reps for time :
Double Unders ( or 2xSingles )
Sit-UpsTC 10
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12.10.2023 EasyWod Strength
Bench Press
Use 10 Minutes to approaching. Perform 4 sets Of 5 rep sets, same weight across.
Rest 2:00 - 2:30 Between Sets.
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Shoulder Accessories Workout
3 sets, 10-15 reps each:
- Prone Banded Shoulder Pass Throughs
- KB Windmills
- DB Sidelying Shoulder External Rotation (light)
- Scapula Push-ups
- Banded A/T/Y
Rest 1min btw sets. All 3 sets before moving on to the next movement. -
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7X2 Split Jerk off Blocks – heavy but not maximal, rest 60-90 sec. Strength
Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to dropped on the blocks after each rep.
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Conditioning / Bodybuilding / Muscle Endurance Workout
4 rounds:
25/20cal Assault Bike
12 Cable Lat Pulldowns – Neutral Close Grip——— Rest 2-3min ———
4 rounds:
18/15cal Rower Pulls - only arms
12 Incline DB Shoulder Presses——— Rest 2-3min ———
4 rounds:
18/15cal Ski - only arms
12 DB Bicep Curls -
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6.11.2023 Back Squat Strength
Paused back squat* + Back squat
4 x 1+3 @ 76-84% (aim for 3 RIR on 1st set, 2 RIR on the remaining sets)
rest 3 to 4-minutes between sets
- 2-second pause at the bottom of the squat for the first rep
