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-
Total workouts of the week Workout
Rest day, total workouts of the week 6 hours, x 4
Deload weekStrength & conditioning
Metcon x 2
Aerobic work x 2, 120 min
Upper body strength -
Squat - 1690 kgGymnastics
MU - 20
BMU -
BFLY - 50
BCTB -
HSW -Recovery
Sleep, 8+ hrs/week - 1/7
Avg. time to bed - 23:20
Avg. hours asleep - 7 h 45 min
Avg. cals/day - 2580 -
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"HOME WORKOUT" Workout
OPTION 1:
A.
2 rds:
12 Air squats
9 Sit ups
6 Push ups2 rds:
6-8 KB/DB swings
6-8 Squat jumps
6-8 V-sit ups
6-8 Push pressMobility:
- Lunge complex
- Shoulders
- Couch stretch
- Pigeon stretchB.
AMRAP 20:
30 KB/DB Swings
25 Squat Jumps
20 V-sit ups
15 Push Presses (w/ 2x DB/KB)OPTION 2:
A.
5-10min. Warm up run
+stretchB.
1x8min.
(85-90%/20min. Max effort avg speed)
Rest 4min...4x4min.
(105-115%/20min. Max effort avg speed)
Rest 4min. btw sets.C.
5-10min.: Cool down walk -
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C. Midline Workout
3 RFQ
0:20 Hollow Rocks
0:10 rest
0:20 Russian Twists
0:10 rest
0:20 V-ups
0:10 rest
0:20 Weighted Abmats
0:10 rest -
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Gymnastics + strength Strength
120 min
WU for 20 min1.MU
- Drills
- MU 5x1 + 10x22.Squats
A. Back squat
5x70 % 62.5
5x80 % 72.5
2x85 % 77.5
3x90 % 82.5B. Front squat
6x65 % 52.5
6x75 % 55
6x80 % 65New set every 3 minutes
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