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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For Reps Workout
5 x 2 mins on 1 min off
50 Doube Unders
12 Overhead Squats
ME Bar Facing Burpees
@52.5/35
always start from Du's -
C. Body armor Workout
3 Sets Not For Time:
9 Barbell Romanian Deadlifts
15 Strict Parallel Bar Dips
100m Double Dumbbell Farmers Carry @32.5kg's -
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Hard routine + strength Strength
145 min
Warm up for 15 min1.Strength
Pause front squat + Front squat
Build to challening 1+2 for the day2.Metcon
4 rounds, each for time:
3 Bar muscle ups
20 Cal row
6 Burpees over rower
3 Bar muscle ups
- Rest 2 min between sets
- Times: 3.08, 3.28, 3.03, 4.113.Strength accessory
A. Strict pull ups
- 3 x 8B. 4 sets (from Friday):
8-12 Narrow grip Bench press - 37.5 x 8, 10, 10, 11
8-12 V-handle Lat pulldowns - 40 x 8 10 10 10C. 3 sets:
6+6 sa. DB press - 30 lbs
10+10 bicep curls - 20 lbs
12 side lateral raises - 10 lbsD. Core
Tabata hollow hold -
A. Pre Workout
3 RFQ
10 DB lunge squat L 2x 25kg
10 DB lunge squat R 2x 25kg
10 DB Hang Clean & Jerk R 25kg
10 DB Hang Clean & Jerk L 25kg- YGIG
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Upper body bodybuilding Strength
A: Bench press 3set
B: Shoulder press 3x5
C: Pec dec 1xMax
D: Strict pull ups 3xMax
E: Seated rows 3set
F: Rope triceps push downs 2set -
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