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-
AF #masu Workout
AF WEEK 40 , Day 3
ACCESSORY
2-3 rounds, go by feel:1) 10+10 Ring Circles
2) 15 Biceps Curl with the ringsRPE 3-4
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Main site Wednesday 240904 Workout
Complete as many reps as possible in 5 minutes of
Complete as many reps as possible in 5 minutes of
- Burpee bar muscle-ups
Complete as many reps as possible in 5 minutes of
1 shuttle run = 25 feet down and 25 feet back
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Mobility & CORE Workout
shoulder & Th mobility
band resisted Th rotations in bear pos. 4x5/5
KB windmill 4x5/5
KB bottom up march 4x10/10m
side plank arm raises w. DB 4x5/5
half TGU 3x3/3
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Mobility & CORE Workout
hip & spine mobility
superset, 4x
5/5 copenhagen plank hip raises
5/5 hip airplanes5 sets of:
5 kneeling arm raises w. plate
5/5 kneeling rotations w. plate hold
5/5 scorpions -
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7.1.2025 Core Workout
Planks for 4 minutes (unbroken).
2 rounds:
30s side plank (R)
30s normal plank
30s side plank (L)
30s reverse plank -
AF #masu Strength
AF WEEK 42, Day 2
STRENGTH (2/4):
Back Squat 5x5.
Rest 2-3min between sets. All sets across (same loading).
Target: do more work compared to last week (2,5-5% more loading).
RIR 2 -
06092024 Workout
