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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3x2 Workout
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Recovery WOD #11 Workout
5-15 rounds at easy pace
2:00 Bike
1:00 Farmer Carry @ light KBs
10-30 Handstand Shoulder Taps (scale to plank shoulder taps)- This workout is to be approached at an easy to moderate pace.
- Afterwards you will feel more energised
- Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.
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Main site Saturday 240120 Workout
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Push Strength
A: Bench press 3rm +4x5 deload set
B: Leg press 5set
C: Incline Db Bench Press 3set
D: OH triceps Cable extensions 1xMax
E: Leg extensions 2set -
Extra Credit 03-02-2024 Workout
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
15 Empty Barbell Bicep Curls
10 Alt. Deadbugs
15 Empty Barbell Wide Grip Bent Over Rows
10 Alt. Bird Dogs-Rest as Needed b/t Sets-
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Squat Waves – Week #3 Strength
Each set to be completed “On the 2:00”:
Wave #1
Set #1 – 6 Back Squats @ 69% of 1RM Back Squat
Set #2 – 4 Back Squats @ 74% of 1RM Back Squat
Set #3 – 2 Back Squats @ 79% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 74% of 1RM Back Squat
Set #5 – 4 Back Squats @ 79% of 1RM Back Squat
Set #6 – 2 Back Squats @ 84% of 1RM Back Squat
Wave #3
Set #7 – 6 Back Squats @ 79% of 1RM Back Squat
Set #8 – 4 Back Squats @ 84% of 1RM Back Squat
Set #9 – 2 Back Squats @ 89% of 1RM Back Squat -
1.2.2024 Front Squat + Back Squat Workout
Front squat + back squat
5 + 6-10 @ 78-84%1RM FS (2 RIR)
4 + 6-10 @ 80-86%1RM FS (2 RIR)
3 + 6-10 @ 82-88%1RM FS (2 RIR)Rest 3:00-4:00 b/t sets
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3.2.2024 Clean & Jerk Workout
Clean + Jerk + Front squat + Jerk
Build to a daily max 1+1+1+1 on the complex