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-
TTP SPP week 2 Strength
Morning: walking for 20 min, including a breath ladder up to 10 for 10 min
101/125Evening: 135 min
1.Strength
A. Alternate A1 / A2 for 10 rounds – Perform deadlift and strict HSPU as a superset (move from deadlift to HSPUs as soon as possible), start a new superset every 2 minutes
A1. Deadlift – 4 @ 70-75%A2. Strict (deficit) HSPU – 3 to 5 done in a superset with deadlift (see notes above) > abmat + 5 kg plate
4 4 4 3 4 / 4 4 3 4 32.Conditioning
A. 9-minute AMRAP
7 Hang (squat) snatch @ 52.5/35kg (115/75lbs) > 30 kg
14 Toes to bar
200m Run > 150 m
Result: 3 roundsRest 6-minutes before part B
B. 9-minute AMRAP
15 cal Assault bike
15 Wall ball @ 9/6kg (20/14lbs)
15 pull up
Result: 2 + 13 calRest 6-minutes before part C
C. 9-minute AMRAP
10 Burpee box jump over, 24/20″
10m Handstand walk > 10 HSPU 1 abmat
10 Pistols, alternating
Result: 2 + 9 pistols3.Strength
B. Alternate B1 / B2 / B3for 3 rounds
B1. Seated strict DB press
8*20 12*15 12*15 lbs
B2. Single arm DB row – 8 to 12 @ AHAFA, rest 2m before B1
12*30 12*30 12*35 lbs
B3. Bicep curl
8*20 12*15 12*15 lbs4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow -
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10 rounds for time: odd-object-carry / push ups / air squats Workout
10 rounds for time:
- 15m odd object carry @bodyweight
- 10 push ups
- 15 air squats
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Pain ‘chipper’ Workout
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Gymnastics & strength Strength
110 min
Warm up & COS 20 min1.HSW
- 25 m2.BFLY + BCTB
- Bfly x 35
- Box 3 x 10
- BCTB singles 5 x 1
- Kip swing + CTB 4 x 4+4
- CTB + bfly 6 x 1+13.Back squat
Triples up to 75 % effort4.Strength & accessory
A. 3 sets:
12 hip thrust - 60 60 60 kg
10 hamstring curls - 10 10 10 kgB. 3 sets:
10 KB Jefferson's curls
10 leg raises on stall bars -