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-
-
-
-
Strict conditioning Workout
3 rounds for quality, not time:
- 10 wide grip strict pull-ups
- 10 Bulgarian ring dips
- 10 strict chin-ups (supinated grip)
- 10 strict ring dips with a slight pause at the bottom of each rep
- 10 single arm ring rows on each arm
- 10 ring push-ups with a slight pause at the top and bottom of each repThe exercises get easier further through the circuit, so try to move from one exercise to another without taking rest. However, if your form breaks down, then rest. Quality over speed. After each round, rest for as long as needed until you feel recovered and ready to go again.
-
13.9.2017 40+ Strength
PAUSING OVERHEAD SQUAT
7 Sets of 1, AHAFA
Pauses during the lift:
– 5 second pause at parallel
– 5 second pause at bottom of squat
– 5 second pause just above parallel (power receiving) -
"Farmers Only" Workout
5 Rounds:
10 Kettlebell Swings 32/24kg
60m Single Arm Farmers Carry 32/24kg
20/15 Calorie Row -
-
-
The Widowmaker Strength
20RM Back Squat!
20 back squats with your maximum weight. However, take note that you have to complete the 20 reps in a single go. You rack the bar and the set doesn’t count – make sure you are executing proper back squats for each and every rep and that you’re getting full range of motion!
This is around 50-65% of your 1RM
-