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-
-
Saturday Madness Workout
AMRAP 30:00
400m x Row/Ski or 20 Assault Bike Cals
20 x USA Kettlebell Swings @ 24/16kg
2 x Rope climb
20 x Toes to BarGoal: 3+rounds
-
-
-
Total workouts of the week Workout
Rest day, total workouts of the week 12 hours, x 7
Week 2/3Strength & conditioning
Metcon x 3
Aerobic work x 2 - 75 min
Upper body strength -
Squat - 2410 kgGymnastics
MU - 55
BMU -
BFLY - 30
BCTB - 45
HSW -Recovery
Sleep, 8+ hrs/week - 2
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 55 min
Avg. 2730 kcal/day -
Weightlifting + strength Strength
125 min
Warm up for 15 min1.SHSPU
A. 1 set of:
- SERRATUS LEANS x 60sB. 1 set of:
- PROTRACTION PUSH UP x 6C. 7 sets of:
- (KNEELING) BOX HSPU NEGATIVE x 1, 8s down
Rest 75s between each setD.3 sets of:
- PUSH UP HOLD x 15s
Rest 60s between sets2.WL
A. Dip Snatch
- Build to RPE 9 Single for the dayB. Every minute on the minute for 3-6 sets:
- Dip Snatch @ 85-90% of todays top set3.Back squat
A. Sets of 5 up to RPE 8
- 55 65 72.5 kgB. Working sets
- 4x5x72.5 kgC.. Back squat jumps
- 3x3x15 kg -
-
Touch and go Workout
-
-
Snatch 3-2-1-1-1 Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 96% of 1RM