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-
Strength Strength
Floor Press
10-8-6-6-6 building in weight. Rest 2:00Use your strongest grip position today.
Hip lift? No rep! -
Epic Partner workout Workout
1.6km Run
Then 6 Rounds YGIG
24 DB front squats 2x22.5kg/15kg
8 Bar MU
24 Devils Press 2x22.5/15kgTC 30 Mins
Try to pair up with someone who will use the same weights and scaling!
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Morning Intervals Workout
4x 8min ON/90sec OFF
Teams of three
A) Echo Bike —>
3x8m Shuttle Run + 10 Box Jumps + 3x8m Shuttle Run —>
RestB) Row —>
3x8m Shuttle Run + 10 Wall Balls + 3x8m Shuttle Run —>
RestC) BikeErg —>
3x8m Shuttle Run + 10 KB Swings + 3x8m Shuttle Run —>
RestD) SkiErg —>
3x8m Shuttle Run + 10 DB Snatches + 3x8m Shuttle Run —>
Rest -
Conditioning 17-09-2022 Workout
2 x 12:00 AMRAP with partner
rest 2:00 between themA)
3 Power Snatch @60/42.5kg
6 Kipping Pull-ups
9 Air Squats
*One partner completes a full round at a timeB)
3 Push Press @60/42.5kg
6 Push-Up
9 Deadlifts
*One partner completes a full round at a time -
Strength Workout
A) Seated Box Jump
5 x 2 every 60s.
- Improve speed and power from last week if possible!B)
Goblet Cossack Squat
3 x 6 each. Rest 90s. -
Strength 16-09-2022 Workout
A) Seated Box Jump
5 x 2 every 60s.
- Final weekB)
1 1/4 DB Split Squats
3 x 10-12 each. Rest 60s -
Part 2: Ball Don’t Lie” Workout
For Time [20 Minute Cap]:
150 Wall Balls 9/6kgEvery 2 Minutes:
18/14 Calorie Row*Score = Time it takes to complete the workout
[Kilos = 9/6] -
Conditioning 08-09-2022 Workout
20:00 Quality Focus
20/20m Double Lateral Front Rack Carry @ your choice
10 Cal Bike/Row/Ski
10 each DB Renegade Rows @50/35lbs
5 each KB Windmills