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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Pull-ups, push-press and DUs Workout
15min AMRAP:
- 12 x pull-up
- 5 x push press (2/3 of 1RM)
- 30 x double-under
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Deficit deadlift Workout
Cluster cycle block
deficit deadlift 2x1.1.1.1.1 90%
30secs rest, then set 2 40 and then set 3 45 secs
I would suggest you use 90% of your max regular deadlift and then 90% on that.3 mins between sets feet on 10kg plate
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5 sets: Strength
5 Front Squat (bar from the ground),
1min rest,
5-10 Strict Pull-Up,
1min rest,
5-15 Ring/Parallette Push-Up,
1min rest,
10-15 V-Up/GHD Sit-Up,
1min rest -
EMOM 12 Workout
(3 rounds)
Minute 1 - 3 reps @ 75%
Minute 2 - 2 reps @ 80%
Minute 3 - 1 rep @ 85%
Minute 4 - REST -
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Shoulder press 1RM Strength
Find a shoulder press 1rm.
*Warm up well before starting with barbell. First sets with a barbell can be a bit longer 3-5 but when weights get heavier move quickly into singles. Maximum 3 max out attempts. Rest 3 minutes between heavy reps. You can use 20 minutes for this.
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Bodybuilding Emom Workout
30 Min EMOM
Alternate through
1. 10-15 Bench press or Floor Press DB
2. 2-3 Rope climbs
3. 10 tricep extensions db 22.5/15kg
4. 15 Bicep Curls 25/15kg
5. Rest