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-
3x 5 paused push press Strength
-2s pause at the bottom of the dip
-2min rest
-athletes choice on load -
22.2.2024 Workout Warmup Workout
Warm-up
3-minute Echo bike + 3-minute Row
+
2 rounds
5 Inchworms
5/side Offset kang squats
10 DB shoulder shrugs
+
2 rounds
5/side Single leg DB snatch
10 Tension swings
10 DB Z-press
+
3 rounds @ increasing pace
6 DB snatches, alt
6 Chest-to-bar pull-ups
3 Wall facing handstand push-ups
6 DB walking lunges (alternate positions each round)
1 Shuttle run
1 Handstand walk
60-seconds rest between rounds -
Conditioning Workout
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FUNCTIONAL Bodybuilding Workout
A,
Explosive Strength:
5-4-3-2-1 Box Jump (build up ..as high as possible each sets)
Single Leg Broad Jumps 10m/legB,
Strength:
3-4 sets:
KB Single Leg Deadlift 12/12-10/10-8/8-6/6
(ascending weight)
Single Leg Box Squat or Pistol Squat 6/6 @bw or light KBC, WOD: AMRAP 8 MINS
40 Partner Medball Sit Hold with Twist
250 m Bike (YGIG)
40 Partner Medball Squat Pass
500 m Bike
40 Partner Medball Russian Twist
750 m Bike*Bike +250 m
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Endurance WOD Workout
10 rounds for consistency:
14/11 cal row, bike or run
7 dual DB push presses
14 air squats
7 dual DB burpees
14 sit ups
45" rest -
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Weightlifting Workout
Part A).
Skill Primer
Muscle Clean & Tall Jerk (5-8 sets x 2+2)Part B).
Low Hang Clean, Clean & Split Jerk
(8 sets x 1+1+1 / 60%-75%)