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-
Saturday Cool down Workout
2-3 min light bike
1-2 min couch strech R/L
1-2 min leg across body strech
1-2 min v-sit strech -
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Active Recovery Workout
Primary
Swim 500 Meters at easy pace
20 Min mobility work with resistance band and foam rulerAlternate to Swim
20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam rollerOR
Yoga 40 Minutes
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3/15/21 Workout
Warm up(10)
3rds
20 heels to rear
10 pik n grass
5 over/underWRK(30)
WRK 14:00 REST 2:00 WRK 14:00
200m run
14 dumbbell step ups
40 flutter kicks (two count)
200m run
14 dumbbell push press w/two sec descent
40 dumbbell lunges
choose weight for dumbbell movementsFinisher
50 knee tap crunch
1:00 samson -
Warm Up 21.3 / 21.4 Workout
A) 2 Rounds:
1:00 Row @ easy pace
10 DB Goblet Cossack Squats
8/arm Single Arm DB Strict Press
10 Scapular Pull-UpsB) 2 Rounds:
:45sec Row @ moderate pace
5 BB Front Squats
5 BB Thrusters
10 Kip Swings
5 T2B or 5 Knee Raises
3-5 Strict Pull-Ups or 10 Ring RowsC) Clean and Jerk Primer
1-2 Rounds of light weight
3 Deadlifts
3 Power Cleans
3 Hang Squat Cleans
2 Split JerksBuild up to about 80% of goal for day *just make it feel snappy
1 Deadlift
1 Power Clean
1 Hang Squat Clean
1 Split JerkD) Test run @43/29kg
5 FS
5 T2B
5 Thrusters
R: 30sec
5 FS
5 C2B
5 Thrusters
R: 30sec
5 Front Squats
1-3 BMU
5 Thrusters -
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