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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Strength work Strength
3-4 set, rest as needed, use AHAFA loading:
1) 4 Front Squat
2) 5-15 Strict C2B
3) 10 Strict Ring Dip
4) 10+10 Banded Hamstring Curl -
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Rest day! Workout
WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!Active recovery at 18:00
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Rehab Workout
3 rounds, focus on quality
30 sec DB box step ups (2 x 50lbs/35 lbs)
30 sec rest
30 sec single leg (L) DB deadlift (2 x 50/35 lbs)
30 sec rest
30 sec single leg (R) DB deadlift (2x 50/35lbs)
30 sec rest
30 sec weighted hollow hold
30 sec rest -
2. Strength Capacity Workout
5 Rounds:
Max Strict Press (2/3 Bodyweight)
Max Strict Pull-Ups
Rest 3:00 between rounds -
12 min OTM for quality Strength
2-position Squat Snatch
(60-70% of 1 RM hang snatch)Record your best snatch
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WU for pistols Workout
*glute activation, eg, single legged hip thrust 3x 5 / leg
*foamrolling the calves
*ankle mob toes against the plate 1 min / leg
*ankle mob while squatting, let the weight (plate, KB) press the knee down, 1 min / leg