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-
3 sets row 1000m - 750m- 500m- 250m Workout
3 sets of row
1000m, 1min rest, 750m, 1 min rest, 500m, 1 min rest, 250m 4 min rest
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Lifting Circuit Workout
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Football 23 Strength
A: 8min emom
3x prowler push
B: Bench press 10x5, Amrap sista setet rpe 7
C: Front squat 3x5 sista setet amrap
D: 10min amrap burpees -
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Snatch Saturday Workout
Technique
5 muscle snatch
5 snatch drop
5 OHSFind max weight for 3 rep squatch
Then
Every 2.5min
3 snatch
3 high box jump -
Shoulder presses, SDHPs and front squats Workout
Complete as many rounds as possible in 12 minutes of:
4 shoulder presses
8 sumo deadlift high pulls
12 front squats♀ 55 lb. ♂ 75 lb.
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Total workouts of the week Workout
Rest day, total workouts of the week 12 hours, x 7
Week 3/3Strength & conditioning
Metcon x 3
Aerobic work x 2 - 80 min
Upper body strength x 2
Squat - 1200 kgGymnastics
MU - 40
BMU -
BFLY - 95
BCTB - 85
HSW -Recovery
Sleep, 8+ hrs/week - 4
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 45 min
Avg. cals/day - 2750 -
Aerobic work + gymnastics + conditioning + accessory Workout
AM: 40 min
60 s. run/60 s. walk
5.5 km
HR 122/147
7.24 min/kmPM: 120 min
Warm up for 20 min1.MU
- Drills
- MU 20x12.Conditioning
AMRAP12:
6 Devil’s press - 2x10 kg
12 Toes to bar
6 Double DB STOH
12 Double DB squats
6 Double DB box step overs
12 Burpee over DB
Reps: 3 rounds3.Accessory
3 sets:
8+8 sa. DB row - 35 lbs
8+8 bicep curls - 25 lbs
10 side lat raise - 10 lbs
15 hollow rock