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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Hand stand Push ups , RMDL Split stance Workout
Monday 18th December 2017
HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE SINGLE-LEG ROMANIAN DEADLIFT SUPERSET*
Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 repsAdd a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.
A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 repsAdd weight and/or reps to last week.
Fitness
A1) Tempo (40×1) Seated Dumbbell Press:
5 x 5-8 repsAdd weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.
A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 repsAdd weight and/or reps to last week.
*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.
Post loads/reps to comments.
Exposure 4 of 8
21 Minutes Not for Rounds:
7 Russian Kettlebell Swings, Left
7 Russian Kettlebell Swings, Right
14 Alternating Reverse Goblet Lunges
14 Russian Kettlebell Swings
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Light Workout Workout
6 Sets
KB single arm Front Rack carry - Right (30 secs)
25 Jumping Jacks (light rhythm)
KB single arm Front Rack carry - Left (30 secs)
5 tempo knee push ups (3 seconds on the way down, 3 seconds on the way up, 0 seconds rest in bottom and upright position
25 Jumping Jacks (light rhythm)
90 sec walk -
Pari WOD: naruhyppyä ja köysikiipeilyä Workout
Aikaa vastaan parin kanssa:
Superkids:
5 x 30 naruhyppyä + 2 köysikiipeilyä
Toinen tekee, toinen lepää.
Ninjat:
5 x 30 DU + 1 köysikiipeily ilman jalkoja + 1 jalkojen kanssa
Toinen tekee, toinen lepää
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Burpee, P. Snatch, & Muscle Up AMRAPx10 Workout
AMRAP in 10 minutes:
50 Bar Facing Burpees
30 Power Snatches, 135/95
10 Muscle ups -
Workout Workout
16 Minute Partner Workout:
- Partner 1 performs a 600 meter run while Partner 2 works through an AMRAP of:
- 6 Burpees
- 8 Barbell Inverted Row/TRX Row/or Ring Rows
- 10 Alternating DB Step-Ups to 20 in. Box with light DB's (somewhere in the 10-35 lb. range)*Both partners work the entire time. Your score is the total number of rounds completed by you and your partner on the AMRAP portion during the 16 minute period.
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