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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Conditioning Workout
Every 8 mins x 4 sets
50 double under
40 air squat
30 DB Hang snatch alt. @22,5/15kg
20m DB goblet walking lunges
10 strict target burpeeRemaining time is rest!
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AF #masu Workout
AF WEEK 50, Day 1
CONDITIONING:
EMOM x20 with a single KB (5 rounds)1) 10+10 single arm Gorilla Row
2) 10+10 Front Rack Reverse Lunge
3) 10+10 Press
4) 20 Mountain Climber (1 rep: both legs)Overall RPE 3, let’s start the week with a little lighter workout. Use a loading you can get all sets unbroken. Sweat a bit and move well.
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Saturday Grind Workout
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Main site Friday 251212 Workout
For time
- 10 deadlifts
- 10 hang squat cleans
- 20 strict ring dips
- 8 deadlifts
- 8 hang squat cleans
- 16 strict ring dips
- 6 deadlifts
- 6 hang squat cleans
- 12 strict ring dips
- 4 deadlifts
- 4 hang squat cleans
- 8 strict ring dips
- 2 deadlifts
- 2 hang squat cleans
- 4 strict ring dips
[ Enhanced Coaching Cues Focus on quick elbows and full hip extension during hang squat cleans. ]
Female 145-lb barbell
Male 205-lb barbell -
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20 min AMRAP: Farmer Carry / DB Bench / DB Row / Row Workout
20 min AMRAP:
• 20 m Dumbbell Farmers Carry 35/20#
• 8 Dumbbell Bench Press 35/20#
• 8 One-arm Dumbbell Row 35/20# Right
• 8 One-arm Dumbbell Row 35/20# Left
• 20 cal Row
Use two dumbbells 35 lbs each for men, 20 lbs each for women. For the farmers carry, while holding both dumbbells, walk out 10 meters (13 steps), turn around, and then 10 meters back for a total of 20 meters (26 steps). Goal: complete 6 rounds