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-
Conditioning Workout
Conditioning
6x Every 2 min
20 Row Calories
15 Toes-to-bars, + 7 KBS 32/24kg
max rep Burpee Pull-ups, 1 min
Rest 2 min -
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3 rounds for time: Burpee Box Over / Burpee Pull-up / KB Swing Workout
3 rounds for time:
• 10 Burpee Box Jump Overs 24/20”
• 10 Burpee Pull-ups
• 50 Kettlebell Swings 53/35#
Goal: 18 min. -
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Conditioning Workout
AMRAP in 10 mins of:
1:00 minute Machine of Choice (Easy pace)
5/5 World’s Greatest Stretch
5 Squat to ham
5/5 Single Leg Glute Bridges
10 RNT Overhead Squats, Light Resistance Band
5 Tall Muscle Snatches + 5 Power Snatches + 5 Behind The Neck Snatch Grip Push Presses, 20/15kg
3 rounds, 5 mins each, for max reps of:
30 Wall Balls 9/6
25 Lateral Box Jump Overs, 24/20 in
20 Power cleans, 43/30kg
max reps in remaining time Bar Facing Burpees
Rest 2:30 in between
score is Bar Facing Burpees -
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100 pull ups, 200 push ups, 300 squats Workout
Complete 100 pull ups, 200 push ups & 300 squats, either in chipper style or in X rounds.
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27.11.2023 Intervals Workout
4 Intervals
A1. 4-minute AMRAP
40/32 (cal) Echo Bike
+
AMRAP in the remaining time
9 Power snatches @ 35/25kg
3 Bar muscle-upsA2. 4-minute AMRAP
30/24 (cal) Row
+
AMRAP in the remaining time
9 Thrusters @ 35/25kg (75/55lbs)
3 Ring muscle-upsRest 2-minutes b/t intervals
Ring/Bar muscle-up → Reduce reps (2 reps) → Chest-to-bar/regular pull-ups (6 reps)
These are intended as fast, hard intervals that are still sustainable for the 4-minutes and can be repeated with 2-minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
Find a tough, but sustainable pace for the buy-in to each interval that still allows you to get right to work on the AMRAP and keep rest and transition to a minimum. Aim to keep each movement unbroken as much as possible.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement. -
Push Strength
A: Bench press amrap@75kg + 4x5 deload set
B: Leg press 5set
C: DB Incline Bench press 3set
D: Leg extensions 3set
E: OH Cable triceps extensions 3set