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 11-03-2021 Workout
Banded Pushdowns with an underhand grip: 4 x 25. Rest 60s.
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- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom) -
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Pull Strength Day: Conditioning Section Workout
5 RFT
-5x ring dips
-5x KB overhead twist press per side
-10x sandbag backrack lunges -
Strength Workout
A)
Ring Strict Pull-ups
Accumulate 25 Reps. Rest as needed.
Option: Partner/Self Assisted Ring Pull-upsB)
Strict Handstand Push-ups
Accumulate 25 reps. Rest as needed.
Option: Deficit, 0-3 pads, Box Pike, DB Z-Press -
WOD Workout
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Warm up and strength Strength
3 rounds
10/8 cal bike or row
10 good mornings
10 passthroughsDeadlifts
E2MOM
10@ 50%
8@60%
6@70%
4@80%
2@85% -
Clinton Showalker Workout
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Movement Workout
4 rounds
2x5 Kb armbar + 2x5 Kb windmill
4x20sec hang
2x10 lateral split squat 2x10 Cossack squat
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Animal walks
2x bear crawl
2x ostrich walk
2x rabbit jumps
1x low squat walk
1x chimp jumps
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3x4 lizard push ups
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Lite boxning -
Extra Credit 09-03-2021 Workout
Double DB Single-Leg RDLs: 3 x 8 each. Rest 60s.
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- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom) -
Strength 12-03-2021 Strength
Sumo Deadlift against a band
5 x 5. Rest 2:00- Goal: Build to a tough set of 5 in 5 sets.
- Not Touch and go, reset on each rep