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:
40 AMSU
30 Reverse crunches
20 Landmine twists
10 Ab-wheels
Rest -
Focus Work [OPTIONAL] Workout
Pick 1-2 Movements To Practice For 10-15 Minutes
A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement -
Main site Wednesday 220511 Workout
Complete as many rounds as possible in 12 minutes of
- 1 L-sit rope climb
- 3 overhead squats
- 1 L-sit rope climb
- 6 overhead squats
- 1 L-sit rope climb
- 9 overhead squats
- 1 L-sit rope climb
- 12 overhead squats
Etc. adding 3 reps to the OHS each round.
Climb to 15 ft, starting from seated.♀ 75 lb ♂ 115 lb
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Shoulder Press (optional) Workout
Complete the next Shoulder Press only if you skipped it previously this week.
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11.11.2023 Workout
EILINEN
tai
LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta
tai
LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi
tai
PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min -
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IAMCHALLENGE 2023 - MEN - #14 Workout
Shoulders/Arms
Warm Up - 3 Sets (light dumbbells)
12 Front Raise
12 Lateral Raise
12 Rear Delt Raise
12 Shoulder PressSuperset #1 - 4 Sets
A1 Behind the shoulder press overhead - 10 (Same weight all sets)
A2 Lateral Raises - 12Superset #2- 4 Sets
B1 Seated Arnold Press - 12
B2 Rear Delt Raises - 12Superset #3 - 3 Sets
C1 French Barbell Biceps Curls - 12
C2 Skull Crusher - 12FINISHER - EMOM 12’
Odd: 30m Gun Walk
Even: Max bench dips (40mp) -
IAMCHALLENGE 2023 - MEN - #16 Workout
Chest/Back
Warm Up - 10 minutes
20 scap pushups
20 scap pull downs
5 inchworm with pushupsSuperset #1 - 5 sets
A1, Bench Press - (heavy 5 all sets) 80-85%
A2, Seated Row Machine - 10Superset #2 - 4 Sets
B1 Incline Bench Press - 10
B2 Single Arm Dumbbell Row - 12/12Superset #3 - 3 sets
C1 Chest fly machine - 1 min
C2 Bent Over Row - 1 minFINISHER - For Time
100 Pushups
100 TRX Row
50 Pushups
50 TRX Row
