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-
G Tabata Workout
Tecnincs: Muscle up (8)
Tabata:
Ring Pull-up (44)
Push-ups (52)
Squat (42, solo 4 series y gripe motor)
Ring Abs (0) -
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CFBX Chipper Workout
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1-23-14 Wendler (Back Squats) & Metcon (S2O, DL, BJ) Workout
Wendler:
Back Squats - 1x 185, 225, 245, 265, 285, 305, 325, 350
5 Rnds: 5 S2O (115lbs), 10 Deadlifts (115lbs), 15 BJs (24")
Time: 8:34
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Strange Workout
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Snatch & Carry Workout
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Bane Workout
Shoulder Press:
5 @ 75% of 1RM
3 @ 85% of 1RM
1+ @ 95% of 1RMFT
35 pull-ups
50 II unders
35 wall ball
50 II unders
35 burpees
50 II unders -
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Rowing intervals + gymnastics + strength Strength
AM: 70 min
A. Warm up for 10 min
B. Rowing intervals:
5 x 1500m
- 2 min rest
1) 2.09.8/500 m, 24 spm, 153/167
2) 2.09.6, 24, 164/174
3) 2.09.4, 25, 169/178
4) 2.09.3, 26, 171/179
5) 2.08.6, 26, 173/180
Total avg. 2.09.3, 25 spm, 164/180
C. Cool down for 15 minPM: 140 min
Warm up EMOM12 + 18 m HSW
1.Gymnastics
A. MU practice for 65 min
- SS 2 x 10
- RS 3 x 5
- TWB 5 x 2
- HTR 6 x 1
- MU 10 x 1 + 2 fails
- MU assisted 2 x 1
- Total of 12 MUB. (Optional) - not done
2.Strength
A. Front squat 3 x 3 @ 82%, tempo 05X1
3 + 3 single leg jumps from block after each set
- 82 % = 72 kg
- 3 x 67.5 3 x 65 -B. 3 sets:
- 15 Reverse hyper - 20 kg
- 10+10 Single leg knee extensions - 5 kg
- 10 Feet elevated ring row (1s hold at top position, squeeze the shoulder blades together)