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-
WARM-UP Workout
3 rounds:
30 Single Unders
10 Down&Up
5 Rower Pike-Up video
Hip Flow video and Gymnastics Shoulder Flow video
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Optional accessory Workout
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Strength work Strength
4-5 rounds, rest as needed:
1) 3 Back Squat ,RPE 4 (1-2 reps in the tank)
2) 5+5 Standing Single Arm DB Press (Tempo 5010, 5sec down)
3) 5 Weighted Pull-Up, TEMPO 5010, 5sec Down) -
Rowing intervals Workout
CONDITIONING
Rowing intervals
10 rounds (total of 10min)
25sec ON, 35sec OFF
Hit the intervals with RPE 4 (heavy breathing, but not gasping for air). Keep a steady pace and row the intervals with same SPM (stroke per minute) and speed. During the OFF, row with RPE 2-3. Don´t start to fast
Overall RPE 4
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Skill Day Workout
Skillday
Work on your weaknesses for 20-30min.
3-5 rounds for quality, rest as needed, scale if needed. Check the videos.
1) 1-2 Skin the Cat
2) 5-10 Pistol on a Box (loaded if needed)
3) 60sec Active/Passive Hang
4) 3-10 Russian Dip or Russian Push-Up
5) 10 Double KB Sit-Up (feet anchored)
7) 5 Manmakers (DB or KB)RPE 2-3
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Skill Day Workout
@Skillday
Work on your weaknesses for 20-30min.
3-5 rounds for quality, rest as needed, scale if needed. Check the videos.
1) 10m Dragon Squat
2) 10 Prone Cuban Press
3) 30-60sec Wall Sit
4) 5-10 Banded Press in Split
5) 20m Prowler Push (low grip)
6) 10+10 Banded Hamstring Curl -
WARM-UP Workout
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Squat Snatch Triples Strength
WEIGHTLIFTING
Squat Snatch Triples, Drop and Go
7 sets, every 2min
Add loading after each set and find heavy of the day
RPE 4-5
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3 rounds, 3min rest between Workout