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-
12/2/20 Workout
Warm up(10)
3rds
20 jax
20 single leg deadlift
20 arm circles
20 mountain climbersRCVR(25)
walk, run, jog, or just moveFinisher
50 double crunch
1:00 quad stretch -
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Weightlifting Strength
Every 2 min for 12 minutes (6 sets)
Power clean + hang clean + squat clean @50-70% -
Endurance WOD Workout
For 40 minutes at consistent pace:
3 min row for calories
20 m quadruped crawl
3 min ski for calories
10 rolls to candlestick
3 min bike for meters
10 toes to rings
2 min rest -
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Active Recovery Workout
Primary
Swim 500 Meters at easy pace
20 Min mobility work with resistance band and foam rulerAlternate to Swim
20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam rollerOR
Yoga 40 Minutes
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Friday Cool down Workout
2-3 min light cardio
1+1 min quad smash with roller
1+1 min adductor smash with roller
1+1 min quad strech
1-2 min v-sit strech -
PK Masters 6.12.2019; "Sally" Workout
Back Squat Conditioning (45/35kg)
When you hear the lyrics you'll know what to do! -
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