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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Back Squat EMOM Strength
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+% -
B. Workout
3 RFQ:
12 romanian deadlifts @60kg
8 tempo pausing barbell rows (212X)
20 double elastic standing chest press -
Aerobic work + gymnastics + weightlifting + strength Strength
AM: 40 min
90 s. run/60 s. walk
5.9 km, 6.47 min/km
127/161PM: 145 min
Warm up for 20 min1.BCTB
- BFLY x 35
- BCTB x 30 (singles)2.WL
A. Every 90 s. x 4
1 Snatch pull
1 Snatch below the knee
1 Snatch above the knee
1 OHS
x 73-77%
- 40 42.5 42.5 42.5 kgB. Consistency work for snatch:
Every 30 s. x 10 (for 5 minutes)
2 TNG Snatch
x 60-65%
- 35 kg3.Strength
A. 3 sets of:
8+8 Reverse back rack lunges
- 47.5 kg
New set every 3 minutesB. 20-18-16-12-10 One leg deadlift
- 16-20 kg
* After each set do: 3+3 Windshield wiper abs -
Kettlebell arms Workout
5 rounds
10 double kettlebell deadlifts
40m farmer walk
10 kettlebell thrusters
40m farmer walk@24
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Main site Monday 231127 Workout
For time
- 50-ft handstand walk
- 21 bar muscle-ups
- 50-ft handstand walk
- 15 bar muscle-ups
- 50-ft handstand walk
- 9 bar muscle-ups
- 50-ft handstand walk
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