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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FUNCTIONAL 5.7.2021 Workout
Strength:
3 rounds:
8-10/ leg Box step down
8-10/ leg One leg deadlift
8-10 Tempo squats (2020)
-rest 1-2 min between rounds -
5/17/21 Workout
Warm up(10)
3rds
10 heel grab
10 swing kicks
10 pik n grassWRK(24)
WRK 7:00 REST 1:00 x3
8 alternating shoulder press
24 dumbbell hop overs
4 renegade rows
24 alternating sit ups
8 ring rows/upright row/6 strict pull upsFinisher
50 cross crunch
1:00 samson per -
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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 -
Extra Credit 04-05-2022 Workout
DB Plank Pull Through: 3 x 10 each. Rest 60s.
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- Worlds Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)
