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-
Strength Strength
3-3-3-3-3 of:
BB Back Squats
70% of 3 @ 9 RPE 3 reps
75% of 3 @ 9 RPE 3 reps
80% of 3 @ 9 RPE 3 reps
85% of 3 @ 9 RPE 3 reps
75% of 3 @ 9 RPE 3 reps
Use load of last week 3 @ 9 RPE -
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DB overhead squats, bench press and triple-unders Strength
Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of triple-unders
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Gymnastics + weightlifting Strength
130 min
Warm up for 20 min1.MU
- Drills
- MU 6x1 + 8x2
- MU x 222.BCTB
- Drills
- BFLY x 30
- BCTB x 20 (singles)3.Weightlifting
A. EMOM12: Snatch x 1, start @ 60 %B. EMOM6: Power snatch x 5
- 25 25 27.5 27.5 30 30 kg -
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Hurt Knee: Double Under/Shoulder Press/Pull-Up Workout
For time:
40 Double Unders
95# Shoulder Press, 21 reps
21 Pull-ups
30 Double Unders
95# Shoulder Press, 15 reps
15 Pull-ups
20 Double Unders
95# Shoulder Press, 9 reps
9 Pull-ups -
Hard routine Strength
140 min
Warm up for 15 min1.Strength
A. Back squat
Heavy set of 5
- 45 55 65 70 70 70 kgB. Push press
Heavy set of 32.Metcon
10 x 2.5 min on / 1.5 min off:
A.
10 Cal ski
12-15 Chest to bar > 10
5 Devil's press 50/35 lbs > 30 lbs
Reps: 1 rnd, 1 rnd, 1 rnd, 1 rnd, 1 rnd + 1 calB.
15 Cal Bike
2 Rope climb
8 Box jumps 30/24
Reps: 1+3 cal, 12+2+8+8 cal, 7+2+8+15 cal, 2+8+15+2 rope, 8+15+2+8+2 cal3.Accessory
A. Hip flows + shoulder CAR'sB. EMOM7: abs
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