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-
Måndag 27/7 2020 Workout
Back squat 3-3-3+
Start @ moderate weight and add weight every set. Last set is an amrap with 3 as a minimum
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12min amrap
4 DB Devil press
6 DB box step ups
8 TTB -
Power Day 2 Workout
Warmup
300x single unders
10x crab walk
10x monster walk
10x external shoulder rotation 15# band
10x banded pull aparts 15# band
10x banded underhand pull aparts 15# band
10x banded internal rotations 15# band
10x banded external rotations 15# bandConditioning: Power Day
5 RFT
-10x single arm banded rows per side
-10x Thor hammer strikes per side
-10x transverse hammer strikes per side
-10x plyo pushups
-10x transverse sandbag toss
-10x KB swings 53#
-10x heavy bag front kick, 1-2 jab/power combo
1:00 rest between roundsSmoker
1:00 each
-Banded chest press hold
-Banded row hold
-Banded 1/4 top squat hold
-Banded 1/4 top deadlift holdCore
4 rounds
-15x sit-ups
-15x rev hypers
-15x back extensionsRecovery
-:30 pec stretch each side
-1:00 child’s pose
-1:00 cat/cow
-1:30 rev hyper lower back decompression -
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Back Squat + Barbell Cycling Workout
Back Squat 1RM
"Crazy Grace"
For time:
60 C&J
Every time you break perform 8 bar facing burpees
*RX 61/43 kg
18 min cap -
Back squats and GHD sit-ups Workout
For time:
- 21 back squats
- 42 GHD sit-ups
- 15 back squats
- 30 GHD sit-ups
- 9 back squats
- 18 GHD sit-ups
♀ 155 lb. ♂ 225 lb.
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Lätt pass Workout
A1: nose 2 Wall handstand hold 3x30sec
A2: SL partial squat hold 3x20sec/ben
B1: 3-5 hang 2 tuck back lever
B2: SL deficit toe raise 3x12/ben +8kg Kb
B3: Pike compressions 3x15
C: Supine SLR x10 -