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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Jacked gymnastics + CF JKL wod Strength
130 min
1.JG scaled 4.6.2018
A. 3 sets:
- 1 round of gymnastic swimming
- 30 s. banded lat strech
- 15 crab extension 180"C. 2 sets:
- 10 GHD sit ups + 15 sec hold at horizontal on last rep
- 10 HGD hip ext. 15 sec hold at horizontal on last rep - 5 kg 5 kg2.Own skill
A. HSW practice for 20 minB. BMU practice for 20 min
- 5 x 2 = 10 reps3.Weightlifting
A. 1 Squat clean + 3 Split jerk
Go every 90 sec. for 12 sets4.CF JKL wod 4.6.2018
A. FT:
50 pull up > changed to 40 kipping HSPU
50 back rack lunges @ 30 kg
50 push up
50 back rack lunges @ 30 kg
Time: 16.43 -
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1RM Jerk - Ring Dip/Box/Lung Workout
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A. Silverback Primer Workout
3 Sets For Quality:
10 Cossack Squats
10 Waiter Squats
*5 Reps Each Side- empty barbel ** 24kg KB
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Aerobic work + mobility Workout
80 min
A. Aerobic work for 55 min:
Nordic walking
6.8 kmB. Shoulder recovery flow