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-
Shoulder press week 11/16 Strength
Week 11/16: Inverted Juggernaut Method
Shoulder press
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• AMRAP at 85% NT1RM -
Back squat week 11/16 Strength
Week 11/16: Inverted Juggernaut Method
Back squat
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• AMRAP at 85% NT1RM -
Bench Press week 11/16 Strength
Week 11/16: Inverted Juggernaut Method
Bench Press
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• AMRAP at 85% NT1RM -
16.8.2024 Workout Warmup ( Basic & Prep ) Workout
3:00 Echo bike / 3:00 Run @ easy
2:00 Echo bike / 2:00 Run @ moderate
1:00 Echo bike @ moderate hard
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2 Rounds
5 Scapular pull-ups
3 Strict pull-ups
5 Tension swings (sponge/block between feet)
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
+
Build up to workout weight on hang snatch/front squat
– Practise other movements between sets
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Once through
0:30 Echo bike
5 Hang snatches @ 52.5/35kg
15 Wall balls @ 9/6kg
0:30 Echo bike
5 Shuttle runs
5 Chest to bar pull-ups
5 Front squats @ 52.5/35kg -
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16.8.2024 Accessory ( Basic & Prep ) Workout
2-3 Rounds
8-12/side Weighted box step ups
6-8 Glute ham raises
8-12/side KB Side leans -
17.8.2024 Warmup Workout
3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top -
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FUNCTIONAL Bodybuilding Workout
A, Strength: 4 sets
-Zercher Landmine SL RDL x 8-10/ side
After each set: Kickstand Spanish Squat Pulse :15-:20 / eachB, In teams of 3:
40 sec ON / 20 sec OFF (12 mins)-Squat Jumps to Plate
-Box Get Over @100/120 cm
-Single Leg Jump Rope (:20 R / :20 L)C, Tabata:
-Single Leg Soleus Wall Sit Hold L+R
-Side Star Plank L+R -