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-
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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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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Rowing intervals Workout
80 min
Warm up for 10 min
1.Rowing intervals
10 x 1000 m, rest 90 s. bs.
Times: 2.10, 2.10, 2.10, 2.10, 2.10, 2.07, 2.07, 2.07, 2.07, 2.05
Watts: 159, 159, 159, 159, 159, 168, 168, 169, 169, 177
HR: 159/180
Cool down for 5 min -
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Warmup Workout
3 Sets - Not for Time
5 Single Leg Kettlebell Deadlift
10 Side Plank Clamshells/side
20 Windshield Wipers (10/side)
*slow controlled movements with purpose to warm up and activate