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-
Functional BodyBuilding Workout
A) Main Strength
Bench press progression
5x3@85-90% of heavy 3 from week 2 (or 5x3@heavy)
B) Accessory Strength
3 sets
12-15 dumbbell chest fly@light
max unbroken strict pull ups/chin ups/ring rows after each set3 sets
10 dumbbell lateral + front raises@light
20 banded pull apartsC) For quality (@empty bar)
50 barbell curls
*complete 10 skull crushers for breaking the set -
EXTRA STRENGTH (open gym) Workout
Warm up
A) 3 rounds
1min erg
10s active squat hold
10 side squat
8-10 banded pull-down
5 push-up to downdogB) 3-5 sets increasing weights in front squat
Workout
A) Front squat
5x4 @78-81%
2,5-3min rest between the setsB) 6/4/4/4 pull-up
Rest 2minC) EMOM12
1. 40s push-up
2. 8-10 one arm ring row (right)
3. 8-10 one arm ring row (left)
4. 40s slow KB goblet squat -
Conditioning Workout
Partner Workout (You GO , I GO )
00:00-20:00
30 cal row
20 kipping HSPU /box HSPU/ push up
10 alt. Dumbell box step up @50cm , 2x22,5/15kg
Add 10 reps to box step ups After each round! (10-20-30-40…)20:00-23:00 REST
23:00-33:00 ( Waterfall style )
5 Dumbell burpee 2x22,5/15kg
10 T2b
20 Double under -
-
OPTIONAL ACCESSORY Workout
2-3rounds:
10-20m hs walk / 5 wall walk scaled
10-15 snowangel
5+5 deadbug -
DU / Thruster 30-20-10 + DU / Lunge 40-30-20-10 Workout
Conditioning
For time:
30-20-10 reps:
• Double Unders
• Dumbbell Thrusters 35/25#
Then, 40-30-20-10 reps:
• Double Unders
• Dumbbell Lunges 35/25#
Use two dumbbells for thrusters and lunges, each weighing 35 lbs for males and 25 lbs for females. Score is total time to complete both sets. -
OPTIONAL ENDURANCE Workout
"WARM UP
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE
EMOM x 40
1) bike
2) 20-30m D-ball/sandbag carry
3) bike
4) 10-20 GHD sit up / Scaled V-up
PK 1-2, not too FAST !!!
COOLDOWN
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE" -
10 min amrap: Hang squat clean / Pull-up Workout
10 min AMRAP:
• 2 Hang Squat Cleans 65/45#
• 2 Pull-ups
• 4 Hang Squat Cleans 65/45#
• 4 Pull-ups
• 6 Hang Squat Cleans 65/45#
• 6 Pull-ups
… continue pattern until time. Goal: round of 14. -
8.7.2024 PUSH PRESS + POWER JERK Strength
*tc ~20min
1-2x1x[3+2]@barbell, 3+2@up to the maximum of the day, pp-%, rest btw sets 2min
-
15.7.2024 PUSH PRESS + POWER JERK Strength
1-2x1x[2+1]@barbell, 3x1[2+1]@60%, pp-%, rest btw sets 2min