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-
Conditioning Workout
Partner workout
3 rounds for time
400m run (200-200m)
30-20-10
double dumbbell thrusters (2x22,5/15 kg)
burpee box jump overs (60/50 cm)(Time cap: 17 min.)
rest 3 min.
3 rounds for time
400m run (200m-200m)
10-20-30
target burpees
alternating dumbbell snatches (20-40-60 total) @22,5/15kg
(Time cap: 17 min.) -
15.04.2025 Workout
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TECHNICALLY STRONG Workout
Gymnastics for quality
For 30min
Pistols & butterflysADVANCE
C2B & weighted pistol squatsINTERMEDIATE
Pullups & pistol squats (assisted if needed)BEGINNER
T2B & high box step-upsWOD
AMRAP 8min
YGIG6 alt pistol squats
3 C2BScale as needed
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Strength Workout
superset, 3x
8/8 KB pull through
10-15" active hang8'EMOM
8 one arm TRX row w. KB front rack hold
change pos. in every min. -
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Bench Press 12-10-8-8-6 Strength
5 sets of 12, 10, 8, 8, 6 reps:
• Bench Press
Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Rest 2 min between sets. -
Barbell Bent-Over Row 12-10-8-8-6 Strength
5 sets of 12, 10, 8, 8, 6 reps:
• Bent-over Barbell Row
Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Rest 2 min between sets. -
Back Squat 8 x 4 Strength
Week 4 of 6 of this cycle.
8 sets:
• 4 Back Squats
Weight: 80% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.