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 29-08-2021 Workout
Superset
3 sets!
1 1/4 Front Foot Elevated Split Squat x 6-8 each
Rest 60s.
Single Arm Band Assisted Chin up x 2-4 each. Start on the weaker side. Rest 60s- Scale Chin-Up: 4-6 Strict Chin-ups or Partner Assisted or Ring Assisted Chin-ups
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Deadlift 7x3, 1x3+ Strength
• 1 set of 3 reps at 60% NT1RM
• 1 set of 3 reps at 67.5% NT1RM
• 5 sets of 3 reps at 72.5% NT1RM
• 1 set of 3+ reps at 72.5% NT1RM -
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10 min E2MOM: clean&jerk complex Strength
10 min E2MOM:
• 3 Power Cleans
• 3 Front Squats
• 3 JerksRecommended weight is 70% 1RM.
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Legs & core miserable #masu Workout
3 rnds
10 Box pistols
20 Rocking plank
10 Bulgarian split squat
20 Arch rock
10 Goblet squat 16/12kg
20 Side crunches -
18.6.2024 DB Bench & Row Workout
Alternate B1 / B2
B1. Incline DB bench press – 3 x 8-12 @ RPE 8 (2 RIR), Rest 1:00 before B2
B2. Incline DB Row – 3 x 8-12 @ RPE 8 (2 RIR), Rest 2:00 before B1 -
Conditioning 29-08-2021 Workout
For Time
3-6-9-12-15: Single Arm DB Hang Clean & Press each
25-20-15-10-5: Hollow Rocks
30s Wall Sit after each round- E.g. Round 1: 3/arm x DB Hang Clean and Press, 25 Rocks, :30 Wall Sit.
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