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-
-
(HATCH) Front squat, week 1 / day 2: 1x5@60%, 1x5@65%, 2x1x5@70% Strength
- 1x5@60%
- 1x5@65%
- 1x5@70%
- 1x5@70%
-
-
Back Squat (Strength Progression 7.) Strength
3 - 3 - 3 - 3
Find your TECHNICAL max for EACH set!
3min REST
-
Open 23.2 Workout
On a 20-minute clock:
"23.2 A"
AMRAP in 15 minutes
5 Burpee Pull-Ups*
10 Shuttle Runs (7,6m + 7,6m = 1 rep)*Add 5 Burpee Pull-Ups after each round
Directly into:
"23.2 B"
5 minutes to Establish:
1 rep max Thruster————————————————————————
Scaled
Burpee Pull-Ups => Burbee to target
Shuttle Run => Walk
(assault bike 9/6 cal)
(row 200/150m) -
Pull-ups, cleans and thrusters Workout
3 rounds for time:
* 15 pull-ups
* 10 hang power cleans (70/50kg)
* 5 thrusters (70/50kg) -
Deadlift & Carry Workout
4 x Every 3 minutes
8-10 tng deadlift
40m kb front rack carry/ d-ball carry -
BODYBUILDING & ROPE CLIMB EMOM Workout
30 Min EMOM, in teams of 3:
- 10-15 Bench press or Floor Press DB
- 2-3 Rope climbs or lying pull-to-stands (1 or two person at a time, then switch)
- 10 tricep extensions db (15/22,5kg)
- 15 Bicep Curls 15/20kg bar
- Rest
-
-