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-
SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET* Workout
Tuesday 8th May:
SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET*
A1) Single-Arm Dumbbell Bench Press:
4 x 12-15A2) Goblet Lateral Lunge (not alternating):
4 x 12-15Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable.
*Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.
Post loads to comments.
Exposure 5 of 8
21 Minutes Not for Rounds:
5 x Box length OH Lunges
300m Jog
4-8 Strict Chest-to-Bar Chin-UpsPost work to comments.
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8.12.2023 PK Workout
2 Rounds :
15 Minutes Bike Erg @ HR Zone 2
1 Minutes Hard Pace Row
10 Minutes Bike Erg @ HR Zone 2
2 Minutes Hard Pace Echo
10 Minutes Bike Erg @ HR Zone 2
3 Minutes Hard Pace Bike ErgCool Down 5 minutes easy pace after last Bike
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5 Rounds of: Weighted Ring Pushupsx6-10, Heavy Dumbell Goblet Squatx10, Med Ball (20 lb) Squat Cleansx10 Workout
5 Rounds of:
Weighted Ring Pushups (5-10reps)
Heavy Dumbell Goblet Squat (wide stance with pause at bottom)
20 lb Med Ball Squat Cleans x 10