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-
Dumbbell circus Workout
4 rnds
each for time
4 alt. 1-arm devils press
4 alt. db thrusters
8 burpee over DB
rest 90s.
@ 25/17.5kg -
1.2.2023 Front Squat Strength
On the 2:30 x 6 Sets :
Set 1 : 6 Reps @ 70%
Set 2 : 4 Reps @ 73%
Set 3 : 2 Reps @ 75%
Set 4 : 6 Reps @ 73%
Set 5 : 4 Reps @ 75%
Set 6 : 2 Reps @ 78% -
1.2.2023 Warmup Workout
1:00 Pass Trough
1:00 + 1:00 Banded Ankle Stretch
1:00 Scorpion
1:00 Active Spiderman3 Rounds:
8 Shuttle Sprint
6 Cossak Squat
5 Strict Pull Ups -
31.1.2023 Bike Erg Intervals ( Optional ) Workout
For total distance:
8 minutes on, Rest 4 minutes
6 minutes on, Rest 3 minutes
4 minutes on, Rest 2 minutes
2 minutes on -
Monkey Around Strength
focus: Front Squat
1x2 @ 60%
1x2 @ 75%
1x1 @ 90%
1RM Try
Metcon: “Monkey Around”
6-1 Power Cleans (Rx 135/95) (Rx+ 155/115)
1-6 Muscle Ups (3 MU Transitions per MU for scaled)
Score: 1RM/ Time
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Conditioning Chipper Workout
With a pair, YGIG:
40 cal row
40 deadlifts
40 power cleans
40 box-jump-overs
40 cal row
40 box-jump-overs
40 power cleans
40 deadlifts
40 cal rowVX7A
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Accessories Workout
3-4 Rounds:
20+20m KB Front Rack / Banded KB Suitcase Carry, choose load
30m Skillmill Sled Push
1min Sorenson Hold