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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Tiistai 12.12.23. BASIC Workout
Warm Up
Löytyy taulultaStrenght (15-20 mins)
4 superset
8-12 double db bench press + 8-12 strict chin ups
rest 2-3 min bwn roundsMetcon
Emom 16
1) Wall ball shots x 8-12 reps
2) burpees x 6-10 reps
3) KB Swings x 8-12 reps
4) Jump rope x 45 seconds -
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11.12.2023 Front Squat Strength
Paused front squat* + Front squat
4 x 1+2 @ 78-86% (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**
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21.12.2023 AMRAP 12 Workout
12-minute AMRAP
3 – 6 – 9 – 12 – etc
DB deadlifts
DB hang to overheads
DB squats
40 Double-unders (after each round)DBs. 2 x 22.5/15kg
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9.12.2023 Shoulder Press Strength
Strict press
Build to heavy 6 for the day (H6) @ RPE 8 (77-82%)
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2 x 8-10 @ 85-90%H6– Build up to a heavy set of 6 (H6) @ RPE 8, somewhere in the 77-82%1RM range.
– Once you’ve hit the H6 set, you have 2 sets of 8-10 @ 85-90% of your H6. -