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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Strength Strength
80 min
1.Rehab for 20 min
Dead bug
Bird dog
Banded good morning
Monster walk
Gmed. w/band
Single leg KB DL
Side plank2.Strength
A1. Strict dips from JG
8 x 8 reps
A2. Front squat, 3 x 6B. Back rack reverse lunges, 8/side
50 55 55C1. Hamstring machine
10x40 9x40 9x40 kg
C2. Abduction
10x55 10x60 10x60 kg -
Strength: front squat Strength
Strength, total 40min (+WOD 60min, 100min)
WU: 5min row, 5min DU practice, wall ball 6kg x 10, hand stand x 3, K2E x 10
Mobility
Front squat, Wendler week 1
10min row -
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Accessory Gymnastic Workout
Pausing Ring Dips ( use Progression #2)
https://vimeo.com/175183194
7 x 5 (0:05's at bottom) (+25lbs vest if possible) -
Accessory wod Workout
For quality:
10-9-8...1
Calorie Assault bike (Arms only)
Single arm push press (Per arm) Choose something heavy that you can do the rounds of 10,9,8 in 2 sets.
Strict CTB pull-up. Use a band to scale if needed