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-
Muscle & Power, CORE Workout
3 rounds of:
5+5 Side plank hip raises
10 Hollow rocks
10+10 DB side bends
20 DB Russian twists
10+10 DB snatches
Rest -
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HYROX Workout
A) Burpee Technique
B) ENDURANCE
AMRAP 30:
Buy In: 1km Run
Into,20m Burpee Broad Jump
40m Farmers Carry
20x KB Swing
200m Ski Erg -
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Muscle & Power, CORE Workout
EMOM for 4 rounds:
1. Landmine twists
2. 10+10 Side plank hip raises
3. Stir the pot plank on MB
4. Rest -
Strength Workout
3 rnds for quality
5/5 unilateral KB RDL
8/8 russian twist
3/3 KB windmill10' EMOM
1: 10 ring row
2: 10 dbl KB push press -
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Muscle & Power, CORE Workout
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FUNCTIONAL Bodybuilding Workout
A) Main Strength
Bench press progression
In 5-7 sets:
Build up to a heavy 3 rep
Drop sets:
2x3@90% of heavy 3B) Accessory Strength
15-12-9
Incline dumbbell bench press@moderate-heavy weights
- try to increase weight from set to set.
12-15 seated banded row after each set@blue/purple/green band3 sets
10-15 banded chest fly@red/blue band
10-15 barbell upright rows@empty/light barbellC) For quality
50 double dumbbell curl to press
* Complete 5 push ups for breaking the set.
* Choose a light-moderate weight you can complete about 10-15 reps with when fresh.