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-
Bodybuilding Strength
75 min
Warm up for 10 min1.4 sets:
8 strict pull ups
10 hip thrust - 65 65 70 70 kg2.3 sets:
10 sa. strict DB press - 12 12 12 kg
8 bulg. split squat - 14 14 14 kg3.3 sets:
12 side lateral raise - 4 4 4 kg
8 bicep curls w/DB - 10 10 10 kg
8 hamstring curls - 35 35 35 kg4.Tabata shoulder press
- 10 kg
- 12-10 reps5.3 sets:
12 bicep curls w/barbell - 12.5 15 15 kg
10 v-up
15 pike leg raises
30 side heel touches -
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Aerobic work Workout
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Run-Push Workout
5 rounds
500m run
50-40-30-20-10
Air squats
20
Push ups
50-40-30-20-10
Abs sit upsFor time
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Just do it Workout
FOR TIME:
1 burpee + 400 m run
2 burpee + 400 m run
3 burpee + 400 m run
4 burpee + 400 m run
5 burpee + 400 m run
6 burpee + 400 m run
7 burpee + 400 m run
8 burpee + 400 m run
9 burpee + 400 m run
10 burpee + 400 m run
11 burpee + 400 m run
12 burpee + 400 m run
13 burpee + 400 m run
14 burpee + 400 m run
15 burpee + 400 m run
16 burpee + 400 m run
17 burpee + 400 m run
18 burpee + 400 m run
19 burpee + 400 m run
20 burpee + 400 m run -
A4. Capacity Builder Workout
In a 1:30 Window:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)
Time Remaining: Max Ring Muscle-ups