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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DT kind of Friyay Workout
6x every 3 min
12 deadlift
9 hang power clean
6 stohbuilt up
star @65% of 1RM jerk
- unbroken
- minimum kg add 2.5 kg -
Squat waves, Week 1 Strength
Wave #1
Set #1 – 6 Back Squats @ 63% of 1RM Back Squat
Set #2 – 4 Back Squats @ 68% of 1RM Back Squat
Set #3 – 2 Back Squats @ 73% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 68% of 1RM Back Squat
Set #5 – 4 Back Squats @ 73% of 1RM Back Squat
Set #6 – 2 Back Squats @ 78% of 1RM Back Squat
Wave #3
Set #7 – 6 Back Squats @ 73% of 1RM Back Squat
Set #8 – 4 Back Squats @ 78% of 1RM Back Squat
Set #9 – 2 Back Squats @ 83% of 1RM Back Squat
10-Rep Front Squat
Set #10 – 10 Front Squats @ 55% of 1RM Back Squat -
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BikeErg workout Workout
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"Touch The Sky" Workout
5 rounds for quality:
15/12cal AB
30m Dual KB Farmers Carry 2x32/24kg
1 Legless Rope Climb 4m -
MAYFLY PRO TRACK Workout
A,
Sumo Deadlift 3-10Use the heaviest weight you can for each set.
Rest as needed between sets.Build up to a heavy set of 3 and back off to a heavy set of 10.
B,
5 rounds for time of:
15/13 Bike Calories
12 Ring Push-ups
9 Overhead Squats, 61/43kgGoal
Sub 15 minC,
3 rounds for quality of:
Bottoms-up Kettlebell Carry, pick load, 15m
10 Prone Snow AngelsBottoms-up Kettlebell Carry- moderate
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Chest to bar Workout
Chest to bar
6, 5, 4, 4, 3
- this is strict c 2 b
- if using bands make sure to be progressive
- rest as needed b/w sets (2min or so is good)