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-
B. Front Squat Waves (Week #2 of 3) Workout
On the Minute x 9:
Wave #1: 80% of 1 rm
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2: 85% of 1 rm
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3: 90% of 1 rm
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.
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A. Silverback Primer Workout
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Shoulder press deload Strength
A1: Shoulder press 3x5 @50-60-70%
A2: transversal SA Kb row 3x12
B1: DB shoulder flys 2x10
B2: lat pull down 2x6
C1: elevated push ups xMax
C2: weight plate front raises xMax
C3; Tricep push down xMax -
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Superkids 10-13 v ja teens 14-16v WOD Workout
Strict muscleup - progressions
-5 x 1 rengas leuanveto niin ylös kun menee, false grip
-5 x 3 superslow turn
-5 x1-2 tempo ring dip
-5 x 10-20 sec ring support hold -
F. Odd-Object Conditioning Workout
3 Rounds:
9 D-Ball Cleans
50' D-Ball Carry (Facing Forward)
50' D-Ball Carry (Facing Backwards)
- 2 min rest - -
E. Conditioning Workout
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (225/155)