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-
01FEB2016 Workout
AFAP (As Fast As Possible)
21-18-15-12-9-6-3 reps of
Power Cleans 50/35kg
Pistols Right Leg
Pistols Left Leg -
3 rounds: Row and Squat Workout
3 Rounds for time with partner;
800m x Row
20 x Back Squat @ 85/60kgAlternate each round with your partner.
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25JAN2016 Workout
AMRAP (As Many Reps As Possible)
in 20′ of
20 Sumo Deadlift High Pulls 40/30kg
10 Burpees over Bar
5 Thrusters 80/55kg -
28JAN201 Workout
AFAP (As Fast As Possible)
30 Medicine Ball Cleans 10/6kg
30 Ring Dips
30 Medicine Ball Cleans 10/6kg
30 Chest 2 Bar Pull Ups
30 Medicine Ball Cleans 10/6kg
30 Push Ups
30 Medicine Ball Cleans 10/6kg -
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Monday Funday Workout
With a partner, alternate between broad jump x10 and mountain climbers.
5 minute AMRAP
7 minutes -
The Core 4 Workout
Reverse crunch x 10
Leg raises x 20
Superpersons x 30
Penguins x 40AMRAP
7 minutes
10 minutes -
Swinging into Friday Workout
On the minute
Minute 1 - 5
2H swing 10 - 15 repsMinute 6 - 8
GSQ 8 - 12 repsMinute 9 - 10
Goblet reverse lunge 8 - 12 repsMinute 11 - 15
2H Swing 15 - 20 repsMinute 16 - 18
GSQ 12 - 15 repsMinute 19 - 20
Goblet reverse lunge 12 - 15 repsMinute 21 - 25
2H Swing 15 - 25 repsAt any point should form be lost swings can be exchanged for deadlifts with good form.
30 minutes
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Fri - YAY Workout
1 minute curve
1 minute mountain climbers
1 minute hollow front plank
1 minute rest1 minute rower
1 minute palm release push ups
1 minute hollow front plank
1 minute rest1 minute skier
1 minute mountain climbers
1 minute hollow front plank
1 minute restDone.
One partner starts on conditioning one on bodyweight exercise finishin with plank
- Note how far you get on each piece of conditioning equipment
14 minutes