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-
B. Workout
3 RFQ:
12 romanian deadlifts @60kg
8 tempo pausing barbell rows (212X)
20 double elastic standing chest press -
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Total workouts of the week Workout
Rest day, total workouts of the week 7 hours, x 5
Deload weekStrength & conditioning
Metcon x 2
Aerobic work x 4 - 220 min
Upper body strength x 1
Squat -Gymnastics
MU - 15
BMU - 15
BFLY -
BCTB -
HSW -Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 45 min
Avg. cals/day - 2650 -
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Gymnastics + strength + conditioning Strength
110 min
Warm up for 20 min1.BCTB
- Bfly x 20
- BCTB x 20 (singles)2.Back squat
A. 6 RMB. 4x4 @ 6 RM
3.Conditioning
3 rounds for consitency:
12 Burpees
10 Deadlifts
8 Hang power cleans
6 Shoulder to overhead
- Rest 2 min between sets, bar @ 40-45 kg > 37.5 kg
- Times: 1.31, 1.32, 1.314.Accessory
Not done -
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A. Pump & Sprint Workout
5 rounds
20 reps triceps extensions with elastic
20 reps biceps curls with elastic
200m all out sprint
2-3 min rest
