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 11-01-2020 Workout
- Global Foam Roll Lateral Quads x 60s each
- Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale
-
Recovery WOD #2 Workout
8 rounds
8 x No Push-Up Burpee
20m Sled Push
8 x Side Plank Rotation (4/side)- This workout is to be approached at an easy to moderate pace.
- Afterwards you will feel more energised
- Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.
-
-
-
-
B. Front Squat Waves (Week #1 of 3) Workout
On the Minute x 9:
Wave #1: 75% of 1RM
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2: 80% of 1RM
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3: 85% of 1RM
On the 6: 1 Front Squat
On the 7: 1 Front Squat
On the 8: 1 Front SquatAim here is to progressively climb in each wave, with slight reduction in weight after the third and final rep of the wave. Building for three weeks in this progression, with a 1-Rep Heavy on the final week.
-
B Back Squat Waves (Week 2/2) Workout
Set 1: 4 Reps 80%
Set 2: 3 Reps 86%
Set 3: 2 Reps 92%
3 Minutes Rest
Set 4: 4 Reps 86%
Set 5: 3 Reps 92%
Set 6: 2 Reps 98%
3 Minutes Rest
Set 7: 4 Reps 92%
Set 8: 3 Reps 98%
Set 9: 2 Reps 104% -
A. Silverback Primer Workout
-