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-
Beast Accessory Workout
3-4 Sets:
A. 8-12 Double Dumbbell Bench Presses
B. 60-90s Reverse Plank
C. 8-12 Standing Lateral Raises*Repeat from 6.18.22
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Main site Tuesday 240409 Workout
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8.10.2023 Core tabata Workout
8 x 20s on, 10s off (vuorottele liikkeitä 1 & 2)
- side plank hold (right)
- side plank hold (left)
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Liikkeet Workout
Box step down https://m.youtube.com/watch?v=g0P7_8lXhHo
Half kneeling db windmill https://m.youtube.com/watch?v=c0LP3YIO4vY
Renegade row https://m.youtube.com/watch?v=G1AcX8Y_byg Huom! ilman punnerrusta!!
Pike 1-leg lift over db https://m.youtube.com/watch?v=XAnCfeGc6jA
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Extra Credit 24-06-2023 Workout
OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 - 3/3 Standing Hip Joint Circle*
MIN 2 - :30 Heel to Glute Sit**
MIN 3 - :45 Rebound Pose*Use a stick for stability. Start w/ bringing knee up towards the chest. Then move it out to the side, followed by getting the heel up/back, kicking back and through, getting back to the starting position. Try to limit as much movement from the rest of the body.
**Starting w/both knees on the ground, place the big toes together w/laces down. Sit back and down, getting the glutes to the heels. -
Muscle & Power, CORE Workout
New Year CORE
3 rounds with a partner (share reps):
20 T2B
24 Weighted AMSU
20 Back extensions on box (partner sits on legs)
24 DB deadlifts -
9.12.2023 This week’s competition workout is programmed by none other than BKG Workout
5 Rounds for time
18/13 Echo bike
15 Chest-to-bar pull-ups
9 Strict handstand push-upsTime cap. 20 minutes
Pacing. 1) Hold your pace on the bike, 2) Smart sets with short breaks on the chest-to-bar pull and strict handstand push-ups.
Strategy. Begin each round with a hard pace on the bike, but one that you can repeat and still get off and begin your chest-to-bar pull-ups straight away. Approach the gymnastics based on your capacity. If you feel confident in one, or both, of the movements, you can attack these in bigger sets. If you know that you need to split the gymnastics into multiple sets, have a game plan and stick to it. Regardless of your approach, keep your rest short before getting right back to work -