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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Back Squat (Strength Progression 7.) Strength
4 x 4
AHAFA (As Heavy As Form Allows)
(~83% of 1RTM)
3min rest between sets
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G-WOD Workout
3 rounds for Quality:
YGIG
20 sec holds
Support Hold
Dip Hold
Handstand Hold
L-Sit Hold
Pull-Up Hold -
Back Squat (Strength Progression 1.) Strength
4 x 8
AHAFA (As Heavy As Form Allows)
(~70% of 1RTM)
3min rest between sets
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Day 01.1 Strength
5x10 Back Squat
- Start with 50% of 1RM and build up to heavy 10
- 3min REST between sets
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Heel elevated back squat Workout
2x1.1.1.1.1 (30 secs between Clusters)
90% or same as previous.
3 mins rest between sets -
Back Squat 6x2 Strength
Back Squat 6x2
Use weights around 80-85% of your one rep max.Go every second minute
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"Baby Chief" Workout
3 x AMRAP 3
3 Power Clean 60/40kg
6 Push up
9 Air squat1min rest between amraps
*score lowest round -
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Back Squat Ladder Strength
3 sets, reps 8-7-6.
One set with same weights, increasing if form allows.