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-
Heavy Strength
A: Bench Press 5-5-5+
B: Pull ups 3xMax
C: Incline db Bench Press 4set
D: Leg extensions 3set
E: OH triceps Cable extensions 3set -
Main site Monday 240902 Workout
For time
- 200-meter row
- 30-second plank hold
- 400-meter row
- 1-minute plank hold
- 600-meter row
- 1.5-minute plank hold
- 800-meter row
- 2-minute plank hold
- 1,000-meter row
- 2.5-minute plank hold
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7 min amrap: devils press Workout
7 min AMRAP:
• Single Arm Alternating Devils Press 30/20#
Goal: 70. -
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25.11.2023 Session #2 ( Optional ) Workout
For 60-minutes @ steady pace
8 – 6 – 4 – 2-minutes of each:
BikeErg
SkiErg
Echo -
12 min E2MOM: Back/Front Squat Strength
12 min E2MOM (6 rounds):
• 3-3-2-2-1-1 Back Squats
• 3-3-2-2-1-1 Front Squats
Setup 1 bar on the rack. In the first 2 min perform 3 back squats, rack, then immediately into 3 front squats. Rest in remaining time. Repeat. Then perform 2 backs squats and 2 front squats. Repeat. Then perform 1 back squat and 1 front squat. Repeat. Start with 45% of 1RM Front Squat and increase by 10% each round to finish around 95%. -
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Muscle & Power, CORE Workout
3 rounds of:
8+8 Banded side twists
8+8 Pallof presses
8+8 Single arm KB swings
60s Hip extension hold on box (alternate with partner) -