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-
EMOM 40 Workout
EMOM 40
1) 45sec @machines
2) 8-10 KB Swings + 8-10 Goblet Squats
3) 5-10 Ring Rows + 5-10 Ring Dips/Pushups
4) 8-12 High Box Jump Overs
5) 5/arm Single Arm DB Hammer Curl into press
6) Max Reps Double Unders
7) Plank Hold
8) Rest -
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Partner amrap Workout
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Strength Strength
5x5 Deadlift
- build up and keep the same weight across all sets
- rest 2 mins btw
- touch N go reps, and control the weight down after the last rep!
RPE 8 -
May Strength 3 Week 2 Strength
BB Hip Thrust 4x10
Diagonal Stretch 4x5 / +5s hold on last rep.
Scapular depression Pull ups 4x8-12 2s pause (count 2 Mississippi)
3:30 minute sets
20 minutes -
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Deadlift @ 3133, 5 x 5 reps Strength
Deadlifts 5 x 5 reps
Tempo 3133 = 3 sec down, 1 sec on ground, 3 sec up, 3 sec top hold.Have a partner count the seconds.
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MOB: Banded Pull-Apart series Workout
Mobility: Banded Pull-Apart Series OR individual MOB
10 x normal band pull-aparts
10 x normal pull-aparts supinated
10 x Elbows 90°
10 x Elbows 90° supinated
10 x Band @ eye-level
10 x Band @ eye-level supinated
10 x OH Wall Slides -
Dumbbell External Rotation Strength
Dumbbell External Rotation
3 x 10 @ 30103 sec down, 0 pause at bottom, 1 sec up and 0 pause at top.