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-
Strength Strength
100 min
Back, chest & shoulders
- Strict pull ups 3 x 12
- Strict dips 4 x 8
- Bench press 4 x 8 x 35
- Accessories -
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Gymnastics + conditioning Workout
130 min
1.MU
- 15x12.Metcon
A1. 4-minute AMRAP
150 m Run
8 CTB
12 Wall ball @ 9/6 kg
Reps: 2 rnds + 20 m runRest 3-minutes before next part
A2. 4-minute AMRAP
9 – 15 – 21 – 27
(cal) Assault bike
(cal) Row
Reps: 48 calRest 3-minutes before next part
A3. 4-minute AMRAP
150 m Run
10 pull up
12 Wall ball @ 9/6 kg
Reps: 2 rnds + 35 m runRest 3-minutes before next part
A4. 4-minute AMRAP
9 – 15 – 21 – 27
(cal) Row
(cal) Assault bike
Reps: 49 calRest 3-minutes before next part
A5. 4-minute AMRAP
150 m Run
8 TTB
12 Wall ball @ 9/6 kg
Reps: 3 rnds + 95 m run -
Running and Assault biking Workout
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Weightlifting + strength Strength
130 min
1.Weightlifting
A) Snatch balance + Overhead squat – 3 to 5 x 1+2 @ build up, go every 60 to 90-seconds
- 25-35B) Snatch – 10 to 14 total sets, go every 60 to 90-seconds
B1. Power snatch + Snatch – 1+1 @ 65+%1 RM snatch
- 35-47.5
Once the weight gets too heavy for the complex move to:
B2. Snatch – 1 @ continue to build up
- 47.5-52.52.Strength
A) Back squat – 6 x 4 @ 78-84% (2 RIR on all sets), rest 3 to 4-minutes between sets
- 68B) Alternate B1 / B2
B1. Seated strict press – 4 x 8/6/4/4+ @ 72+% (2 RIR on 1st 3 sets, 1 RIR on the final set), rest 1 to 2-minutes before B2
- 27-34
- Last set 4 reps
B2. Single arm DB/KB row – 3 x 8 – 12 @ RPE 8
45 lbsC) EMOM6
1) hamstring curls
2) staggered stance DB DL -
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Weightlifting Workout
A: Halt clean pull + halt power clean + clean
B: No hook no feet snatch triples up to heavy
C: Emom 10’: 5x Tng snatch -
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