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-
-
4x2min ON/2min OFF Workout
4x2min ON/2min OFF
10 Overhead Squats 50/35kg
10 Wall Balls
+ AMRAP Double Unders -
Conditioning 17-04-2018 Workout
AMRAP 18:00 with a partner:
250 Meter Row
10 Burpees over the Rower- One athlete completes a full round at a time
- This workout should be around 75-80% effort today, significantly lower effort than Monday. This means you should be able to sustain your pace for the entire 18 minutes. Set a goal of completing all row intervals right around the same split.
-
Cloud 9 Workout
EMOM for as long as possible
3 x Hang power clean
3 x Front Squat
3 x Shoulder to overhead -
Strength 13-04-2018 Workout
1) Speed Close Grip Bench Press: 3 x 3 @50%, every 60s.
Then,
3 x 3, up to a moderate weight of 3 Close Grip. Rest 2:00 between heavy sets.2) Banded Pallof Press Iso Hold, Wide Stance: 3 x 12s each side. Rest 45s.
-
-
Engine Strength Workout
Rotation through, for 4-5 Rounds
10-15 banded OHS (make it challenging)
5-8 strict pull ups
5 high box jumps
10-15 banded pull aparts -
-
-