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-
-
Gymnastics + conditioning Workout
130 min
1.MU
- Drills
- MU 15x12.SHSPU
- 3 x 4 abmat + 10 kg plate
- 2 x 6 feet on 24" box3.Metcon
EMOM40:
1) 14 cal ski
2) 14 cal bike
3) 14 cal row
4) rest -
-
Barbell & burpee Workout
For time:
40 Deadlift (bodyweight)
20 burpee over bar
40 Front squat (50% bodyweight)
15 burpee over bar
40 Power clean (50% bodyweight)
10 burpee over bar
40 STOH (50% bodyweight)
5 burpee over bar
40 OHS (empty bar)Time cap 40min.
-
Solo Sesh Workout
5 Rounds BB complex
2 deadlifts, 3 power cleans, 3 squat cleans, 4 push press
-then-
4 Rounds
20 SA KB swings
12 slam balls -
Accessories Workout
3-4 rounds for quality:
8/8 Tempo Box Step Downs
8/8 KB Bottom Up Presses
Max Copenhagen Plank L+R
1min Forearm Plank Hold
- Focus on good quality movement -
-
”FUN” Workout
EMOM20
- 10-20 wallball
- 10-20 cal Xebex
- 6-12 DB snatch
- 10-20 cal C2 bike
Make it spicy but sustainable! RPE 4+
-
sand bag it Workout
4 rnds, each for time - start every 2 min
4 sand bag over bar
4 sand bag squats
4 sand bag over shoulder
@60/45kg -
Total workouts of the week Workout
Rest day, total workouts of the week 12 hours, x 6
Week 3/3Strength & conditioning
Metcon - 3
Aerobic work - 1, 105 min
Upper body strength - 2Gymnastics
MU -
BMU - 20
BFLY - 130
KCTB - 130
HSW -Recovery
Sleep, 8+ hrs/week - 2
Avg. time to bed - 23.05
Avg. hours asleep - 7 h 35 min
Avg. cals/day - 2820
Capacity - 108