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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Abs facture 45/15 Workout
45 sec work/ 15 sec rest
4 rounds:
A. Flutter kick
B. Hanging L-position hold
C. Turttle position reach
D. Plank hold -
Push ups and push yourself up (KV) Strength
A) Row and push
EMOM for 3 rounds
1. 20-15-10 DB Gorilla row
2. 10-20 push ups
3. 20-15-10 DB Box step ups
4. 10-20 anchored sit-ups
5. REST
Add more weight for gorilla row and box step up each round!
Maybe Start with 8/12,5 kgB) a little sweat
YGIG
50 x wallballs 6/9 kg
50 x KB swings OH 16/24 kg
50 x abmat sit ups
50 x KB high pulls 16/24 kg
50 x plate GTOH 10/15 kg
50 x OH lunges 10/15 kg
50 x cal row
Put 10-20 syncro burpees somewhere
Time cap: 20 min -
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Muscle & Power, CORE Workout
ABS: 3 rounds of
10 Hollow rocks
15 Ab wheels
20 AMSU
RestBACK: 3 rounds of
10 Arch rocks
15 Reverse hypers on box
20 KB Deadlifts
Rest -
3.10.2023 rounds for time Workout
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FUNCTIONAL 20.11.2021 Workout
AMRAP 15 (Teams of two, split reps anyhow)
40 cal row/bike
30 DB squat (one or two DB)
40 cal row/bike
30 One arm devil's press
40 cal row/bike
30 One arm DB push press
