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 13-01-2023 Workout
5 SETS
1 Clean Deadlift + 1 Hang Power Clean + 2 Shoulder to Overhead- Start Light and Build to Moderate.
- Rest As Needed b/t Sets
- RPE 5
- Daily Video: https://vimeo.com/785940776
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Gymnastics 27-03-2023 Workout
EMOM x 12 MINUTES
MIN 1 - :30 Wall HS Hold
MIN 2 - :30 Deficit Push-Ups
MIN 3 - Easy walk/jog- Week 1 of 9 Strict Gymnastics
- RPE 6
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Conditioning 04-04-2023 Workout
WORKOUT (PERFORMANCE)
4 x 4:00 AMRAP; Rest 1:00 between each
100m Run / ½ Stairs
12 Toes to Bar
4-8 Strict Handstand Push-Ups
WORKOUT (FITNESS)
4 x 4:00 AMRAP; Rest 1:00 between each
100m Run
10 Kipping Leg Raise
6 Pike Push-Ups / DB Seated Press- Reset at the beginning of each AMRAP.
- RPE 7
- Video: https://vimeo.com/812523572
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Conditioning 31-07-2023 Workout
PERFORMANCE
FOR TIME
250/225 Cal Row/Bike or 200/175 Ski/Assault Bike
- Every 3:00 starting at 3:00, complete 15 Push-Ups + 15 Sit-Ups.
FITNESS
FOR TIME
200/150 Cal Row/Bike or 175/125 Ski/Assault Bike
- Every 3:00 starting at 3:00, complete 8 Push-Ups / Incline Push-Ups + 12 Sit-Ups.- Video: https://vimeo.com/848308685?share=copy
- RPE 7
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Redwood Workout
PERFORMANCE
FOR TIME
30 Back Squats @70/50kg
150 Double Unders
30 Back Squats
FITNESS
FOR TIME
30 Back Squats @ light to moderate
200 Single Unders
30 Back Squats- RPE 8
- Bar taken from the floor!
- Video: https://vimeo.com/810046101
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Conditioning 11-04-2023 Workout
PERFORMANCE
2 x 8:00 AMRAP; Rest 2:00
2-4-6-and so on...
Strict Handstand Push-Ups / Hand Release Push-Up
Tall Box Alt. Step-Up (unweighted)
Double DB/KB Front Squats @50/35lbs
FITNESS
2 SETS
2 x 8:00 AMRAP; Rest 2:00
2-4-6-and so on...
Push-Ups / Box Push-Up
Tall Box Alt. Step-Up (unweighted)
Double DB/KB Front Squats @35/10kg- Reset at the beginning of the second AMRAP.
- Goal for step-up is higher than normal step-up. Use box and some extra plates if needed.
- RPE 7
- Video: https://vimeo.com/814524365
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Strength 24-11-2023 Strength
POST-WORKOUT STRENGTH
Back Squats
8-6-4 | 6-4-2- Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4).
- Week 2 of 5
- RPE 8
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