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-
16 Min Emom Workout
16 Min EMOM
Alternate
1. Perform 4 power Cleans + 4 front Squats + 4
STOH each Min 70/50kg
2. 5-8 strict pull upsScale as needed, this will get heavy.
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Back squats Strength
Back squat
70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps*Percentages counted from 1RM are
63%
72%
81%*Count from the same weight as last week. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.
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20 mins for quality Workout
20 minutes for quality:
- 15m handstand walk or 40m bear crawl
- L-sit hold, 20 seconds
- 12 x push-up (regular, diamond, or parallette push-ups)
- 12 x supine ring row
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Few metcons Workout
2 min AMRAP:
- 20 cal row
- 20x box jump(60/50cm)
- 20x wall ball
- 25x kettlebell swings (24/16kg)
- 25x burpee
Rest 2 minutes.
4 min AMRAP:
- 20 cal row
- 20x box jump(60/50cm)
- 20x wall ball
- 25x kettlebell swings (24/16kg)
- 25x burpee
Rest 2 minutes.
For time:
- 20 cal row
- 20x box jump(60/50cm)
- 20x wall ball
- 25x kettlebell swings (24/16kg)
- 25x burpee
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