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-
Warmup Workout
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps -
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Monday Workout
For time:
1 round of:
100 double unders
50 Air Squats
25 Push Press (40/30kg)
Then 2 rounds of:
60 Double Unders
30 Air Squats
15 Push Press (40/30kg)
Then 3 rounds of:
40 Double Unders
20 Air Squats
10 Push Press (40/30kg)
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5 - 3 - Fuel: Press Week 3 Strength
Time to build to your max
Set 1 warm up x 8 ss w/ mobility
Set 2 warm up x 5 ss w/ mobilitySet 3 work set x 4 - 3
Set 4 work set x 2 - 3
Set 5 work set x 1ss w/
3.5 min work sets
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Active recovery Workout
Active Recovery Day
45mins Continuous FlowAB 40/30 Cals
20sec Ring Body Saw (10sec OUT and 10sec Back)
Row 40/30 Cals (damper 1)
6 KB Windmill/arm
Run 600m
20sec Single arm Active bar hang*Remember that active recovery is NOT about output. Flow means to allow the systems of the body to work without fatigue. Breathing, circulation, mental focus, all of these things can fill you up when performed consciously and not mindlessly.
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