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 + conditioning Strength
105 min
Warm up for 15 min1.Strength
A. Dips
- 4x6B. Bench press
- 4x8x40 kgC. 4 sets:
10 incline DB bench press - 8 kg
6 incline bicep curls - 8 kgD. 4 sets:
12 side lateral raise - 4 kg
12 barbell bicep curls - 13 kgE. 4 sets:
10 shoulder face pull - 15 kg
12 bent arm lateral raise - 3 kgF. 4 sets:
8 triceps - 15 kg
10 biceps - 8 kg2.Metcon
EMOM20:
1) 10 push ups + 20 stepping lunges
2) 10 v-ups + 15 tuck ups
3) 50 DU
4) 20 russian twists with KB -
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Pull and row Workout
15 min emom
- Rope climbs 1-3
- Ring row 10xahap
- Negative push ups 5-10 (3s down, 1 up)
- Single hand bent over row 6+6 ahap
- Pull ups 3-10 (weighted)
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Incline bench press Strength
A: Incline Bench press 4x6, amrap sista setet
B: Lat pull downs 3set
C: BB skull cruschers 2set -
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50/round Workout
4 rounds or 20 min amrap:
10 wallball
10 toes to bar
10 ground to overhead
20 lunges
20 cal ergo -
Where's my legs at? Workout
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Tempo bench press 3310 Strength
Climb to heavy weight in 3 working sets
3x10 bench press tempo 3310 (3sec down, 3sec pause at the bottom, 1sec up)
rest 2-3 min bwn sets -
Tempo back squat 3310 Strength
Climb to heavy weight in 3 working sets
3x10 Back squat tempo 3310 (3sec down, 3sec pause at the bottom, 1sec up)
Rest 2-3min bwn sets