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-
Card Decck 3.0 Workout
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Extra Credit 23-02-2021 Workout
Banded Pull-throughs: 4 x 15. Rest 60s.
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- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom) -
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5/20/20 Workout
Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 pik n grass
100m run
:30 pigeonWRK(20)
Weather permitting
Run 20:00 minutes for distance or rest dayFinisher
50 knee tap crunch
1:00 quad stretch -
Gymnastics + weightlifting Strength
120 min
Warm up for 20 min1.BCTB
- Bfly x 30
- BCTB x 30 (singles)2.WL
A. Lifting tecnique primer: Jerk dip + Split jerk
- 3 x 3+1 @ light weight
- 15 25 25 kgB. Clean + Split jerk 2 RM
C. Riser Clean pull
4x5 @ 67 kg -
3 rounds pk Workout
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WOD 23/10/21 Workout
TEST DAY 5: "LAST EFFORT"
EMOM 15' OF:
1) MAN 15/10 CAL BIKE OR 20/15 CAL ROW
WOMAN 10/7 CAL BIKE OR 15/10 CAL ROW
2) 12/10 AMERICAN SWING 32/24 - 24/16
3) 10/8 FLOOR PRESS 2× 22.5/15 - 15/10 -
