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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Optional Cooldown 03-02-2023 Workout
FOR RECOVERY
6:00 of Yoga Flow...
Suggested Flow:
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
1:00 Frog Stretch
1:00 Rebound -
Snatch complex Strength
Find a technically solid weight for the following complex:
snatch pull - hang power snatch - power snatch
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22.2.2023 Warmup Workout
Row 1000m
Then 3 rounds :
5 Front Squat
3 Shoulder Press
5 Good mornings
3 Push Press
20 Single Unders -
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5 rounds for max reps: 200 m Row + Max Wall Balls Workout
5 rounds for max reps:
• 2 min: 200 m Row + Max Wall Balls 20/14#
• 2 min: Rest
In 2 min, row 200 meters as fast as you can, then complete as many wall balls as possible in the remaining time. Then, rest for 2 min. Repeat for a total of 5 rounds. Score is total number of wall ball reps. Goal: 150 reps (avg. 30/round). -
Extra Credit 21-03-2023 Workout
COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
MIN 2 - 12 Alt. Bird Dogs**
MIN 3 - 5 Slow Up-Dog to Down Dog*Stand on an Elevated Surface.
**Focus on keeping ribs pulled down towards hips when arm/leg is extended. -
EASY: Gymnastics, kettlebells & ball slams Workout
20s on - 30s off for 5 rounds:
a) ring row w/ 2s pause at the top
b) double kb bottom up press
c) ball slam
d) negative dragon flag / bent knee dragon flag / toes-to-rack
e) rest