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-
Push presses and weighted pull-ups Workout
20 minutes, on the minute:
- odd: 3 push press (use same weight as in 12th of May 16 otm workout)
- even: 3 weighted pull up
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G-WOD Workout
3 x max hang test / rest 1min (pull-up grip, NO re-gripping)
2min rest
4 rounds for Q:
8 V-Up
12 Sit-up
1min Plank Hold -
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So it begings.... Strength
For quality
- can built up5 x every 3 min
5 reps
Goal & Intensity:
- Get familiar with the bench press and learn proper technique. The goal is to find a comfortable weight and controlled range of motion.
- Execution:5 rounds, every 3 minutes: 5 bench press reps – build up only if technique allows. Focus on quality, not max effort.
- Progress: Start light and increase gradually only if you feel confident and stable.
- Tip: Keep your feet flat, shoulder blades tight to the bench, and lower the bar with control.
RPE: 6–7/10 – build awareness, not records
Post WOD:
4 rounds, every 2 minutes: 10 inverted chest-to-bar rows – focus on upper back engagement. -
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Lunges and pull-ups Workout
4 rounds
- 5+5 barbell reverse lunges, tempo 3101
- rest 2min
- 5 pull up
- rest 2min
more weight than last week
same weight in all sets
no belt -
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