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-
Extra Credit 28-01-2022 Workout
Half Kneeling Banded Pallof Press: 4 x 8 each. Rest 60s.
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- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom) -
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300 rkb swings Workout
A: SA Kb rows 3set
B: DB Powell raise 3x5/each arm
C: Banded pull aparts 2xMax
D: For time:
300 rkb swings -
AMRAP 20 ”For Quality” Workout
AMRAP 20 for Quality:
2+2 Seated Rope Pull Up
10 Barbell Good Morning
10+10 Barbell 1-Leg DL
15 GHD Sit-Up
1min of Skill Practise -
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Nanorosso 25.01.22 Workout
On 0 to 15'
Cash in
50 v up
Directly to
5 rounds
5 deficit hspu 9 cm
50 double under
On 15' to 30'
Cash in
50 cal row
Directly to
6 rounds
1 rmu
8m overhead dumbell lunges 24kg( 1 round for arm ) -
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Warm up and strength Strength
3:00 easy bike or row
Barbell warm up
Barbel complex
Complete 1 complex every 2:00 x 8
1 power clean
1 hang power clean
1 squat clean
1 hang squat clean
1 split jerk*start at a moderate weight and increase to a daily max
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STRENGTH EMOM10 Strength
Barbell Complex
[ 1 Push Press + 1 Push Jerk ]Every 1 min for 10 mins.
Athlete Notes:
Starting at 50% of your 1 rep max push press and increasing every 1 min to find your maximum load for this complex.