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

strength 4 CF - mesocycle 2, week 3, pt. 2 - IBP Strength
#Strength
6x1 of:
- BB incline bench press
FUNCTIONAL 16.8.2021 Workout

3 rounds:
20 Reverse lunge
10 DB squat
10+10 One leg deadlift
-rest 1-2 min between rounds-
Metcon Workout

• 4 Round of:
One-Arm KB Swing Snatch Dx (32/24Kg) 10 reps
One-Arm KB Swing Snatch Sx (32/24Kg) 10 reps
Handstand Push Ups 10 reps
Warmup Workout

3 Sets
5 Seated Box Jump
10 Side Plank Rotations
10m Seated Sled Drag Face Pull (Light Load)
12/08/2013 Workout

Bench press
135*10
145*1
155*1
165*1
175*1
185*1

Pushups
10

Hanging knee raises
10

Run
4.0
5:00
Warmup Workout

3 Sets
6-8 Single Leg Kettlebell Deadlift/leg
20 Frog Pumps
15sec Single Arm Ring Plank per Arm
Accessory wod Workout

• 4 Sets of:
One-Arm KB Z Press 10 reps/side unbroken

1:00 rest
Double KB Front Rack Walking Lunges 30 reps unbroken
1:00 rest
One-Arm KB Row 10 reps/side unbroken
1:00 rest
Double KB Split Stance RDL 10 reps/side unbroken

1:00 rest
(Utilizza delle KB il cui peso ti permetta di completare le reps unbroken.)
Endurance Workout

• 60 Min of:
Row 500 m @ 60% MHR
Row 500 m @ 70% MHR
Row 500 m @ 80% MHR
Row 500 m @ 90% MHR
Trail Run Workout

Bass Hill
15:00
1 mile
Recovery session Workout
3-5 rounds here
1. Hill Run (jog) x 20-30 seconds, walk down
2. Arm Circles x 20-30 sec
3. Arm Swings x 20-30 sec
4. Jumping Jacks x 20-30 sec
5. Scapular Jacks x 20-30sec
6. Skips x 10 each leg
7. 2 Shuffles + Turn x 5 each way
8. High Knees + Butt Kickers x 3 each per round x 10 cycles
9. Walking Knee to Chest x 10 each leg
10. Walking Quad Stretch x 10 each leg