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-
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PRE WORKOUT: LIGHT SQUATTING Strength
Warm-up together, then for 15 minutes with partner:
4 sets:
7 Front Squat + 13 Back Squat.Use a rack if necessary
Keep the load light and easy! -
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"P.A.I.N" Workout
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Open workout 18.5 Workout
WORKOUT 18.5
Complete as many reps as possible in 7 minutes of:3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.VARIATIONS
Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-upsTeenagers 14-15:
Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-upsScaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar pull-ups
Girls use 35 lb., perform jumping chin-over-bar pull-upsMasters 55+:
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar pull-upsScaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar pull-upsWomen use 35 lb., perform jumping chin-over-bar pull-ups
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Skill: Handstand Workout
Progressions:
- V-stand on floor (http://www.sensational-yoga-poses.com/images/downward-dog-heels.jpg)
- L-hold on a box or wall (http://flipfittraining.com/wp-content/uploads/2013/01/Nicole-L-Hold-Handstand-.jpg)
- Wall handstand (facing the wall)
- Wall handstand (back to the wall)
- Free handstand
Focus on keeping the body straight and hollow.
Use the 60 seconds table:
3 x 10 s
5 x 10 s
3 x 25 s
4 x 25 s
4 x 35 s
5 x 35 s
4 x 45 s
4 x 60 s
5 x 60 s
