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-
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Squats, bench n row Workout
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Modded Intervals cindy Workout
5 ROUNDS FOR MAX REPS
2 min break between rounds
In 5 minutes:
- 50 Double unders
- 10 Alt. Single handed devils press 25kg db
- Max reps cindy rest of time -
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Row, Pullups, pushups and situps Workout
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4.7.2025 Dip & Row Workout
Alternate B1/B2
B1. Strict dip – 3 x 6 @ RPE 8-9 (1-2 RIR), rest 1:00 before B2
B2. Single-arm DB row – 3 x 8-12/side @ RPE 8-9 (1-2 RIR), rest 2:00 before B1
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3.9.2024 Workout Warmup ( Basic & Prep ) Workout
400m Jog
500m Row
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10/side Xiao Pengs
2 Scapular swimmers (prone position)
30-second hang from a bar w/ ribs locked down
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2 Rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5/side Half-kneeling press
10 Pike T-extensions
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Build to workout weight for all DB movements
* practise 1-2 rope climbs and 2 sets of toes-to-bars between DB work
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Once through
20/15 (cal) Row
6 DB Shoulder to overheads @ 2 x 22.5/15kg
6 Toes-to-bars
6 DB Squats @ 2 x 22.5/15kg
200m Run
3 DB Devil’s presses @ 2 x 22.5/15kg
1 Rope climb
6 DB Box step overs, 20″ @ 2 x 22.5/15kg -