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-
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For time Workout
4 rds:
20 Wallball
20 DB snatchRx:
DB: 22.5/15kg
WB: 20/14lbsMasters:
DB: 20/12.5kg
WB: 20/14lbsScaled:
DB: 15/10kg
WB: 20/14lbsTime cap: 12min.
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1. Back Squat Strength
Back Squat Waves (Week #1)
Set 1: 6 Reps 70 %
Set 2: 4 Reps 76 %
Set 3: 2 Reps 82 %
3 Minutes Rest
Set 4: 6 Reps 76 %
Set 5: 4 Reps 82 %
Set 6: 2 Reps 88 %
3 Minutes Rest
Set 7: 6 Reps 82 %
Set 8: 4 Reps 88 %
Set 9: 2 Reps 94 %% off 5 RM. No rest between sets 1-3, just add weight and go on. After set 3 there will be 3 min rest.
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2. Conditioning Workout
"Flinstones"
2 Rounds:
50 Wallballs (20/14)
40/30 Calorie Erg Bike
30 Toes to Bar
20 Alternating Dumbbell Snatches (70/50)Kilos:
Wallballs: 9/6
Dumbbell: 30/22.5 -
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