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-
Dumbbell fun and burpees Workout
6 RFT
10 Alternating DB-Snatch 22,5/15kg
8 Reverse overhead lunges w. 1 dumbbell
6 Burpees over the dumbbell -
2.Conditioning Workout
"Randy Savage"
AMRAP 12:
3 Rounds of "Macho Man" (135/95)
15 Toes to BarKilos: 61/43
1 Round of "Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks -
WARM-UP Workout
3 rounds:
20/15cal Airbike/Row
3+3 Single Leg Box Jump
3-5 Ring Pull-Up/Pull-Up
5-10 Toes Through Rings/TTB
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WARM-UP Workout
EMOM x8
1) 7 KB Deadlift + 7 KBS + 7 Goblet Squat +remaining time Plank Hold
2) 7 TTB + 7 Up&Down + remaining time Bottom of a Squat
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WARM-UP Workout
WARM UP
5-10min Bike/Row/Airbike
Then 2-3 rounds:
10 Banded Good Morning video
10m Walking Lunge
10 Double KBS (eye level)
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Wendler Deadlift Strength
Post as 3-5reps x 2 sets, + max rep, based on what week you are doing.
Weights are calculated from 90% of your 1 RM (1TM)
Example: 1 RM = 120 kg -> 90 % is 108 kg.
Calculate percentages from 108 kg.Week 1 2 x 5 + max
Week 2 2 x 3 + max
Week 3 1 x 5 + 1 x 3 + max
Week 4 Deload--------Week 1------Week 2 ------ Week 3 ------Week 4
Set 1 - 65% x 5 --- 70% x 3 ---- 75% x 5 ----- 40% x 5
Set 2 - 75% x 5 --- 80% x 3 ---- 85% x 3 ----- 50% x 5
Set 3 - 85% x 5+ --90% x 3+ -- 95% x 1+ --- 60% x 5 -