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-
5 rounds, rest 1:2 Workout
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Midline work Workout
3 rds:
10-15 OH-Double KB Straight leg Sit up
10-15 Ab twist
30-60s. Plank hold
(Rest as needed) -
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Strength work Strength
STRENGTH
4 rounds, rest as needed:
1) 6 Bench Press
2) 5 Weighted Pull-Up
3) 6+6 KB Front Rack Box Step-UpRPE 4
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Optional accessory Workout
Optional Accessory:
GYMNASTIC STRENGTH
3-4 rounds, rest as needed
1) 1-3 Skin the Cat
2) 30sec Banded March + 30sec Wall Sit
3) 5-10 Rower Pike-Up, Tempo 3030 (3sec down, 3sec up)RPE 3-4
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Rest Day! Workout
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Extra Credit 22-01-2019 Workout
3 Rounds of:
15 DB Rollback Tricep Extensions
30 Banded Pull-aparts, underhand grip
Rest as needed. -
Morning Intervals Workout
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Barbell Cycling Workout
CONDITIONING
Barbell Cycling:
3 rounds, every 90sec. Touch and Go reps (A+B+C+D+A+B+C+D+A+B+C+D)
A) 8 Power Snatch
B) 8 Power Clean
C) 8 STOH
D) 8 Power Clean + STOHRPE 4
Target: all reps touch and go, be efficient. Use different loading for different movements if needed (you can even load 2-3 barbells). Barbell moves all the time. Be realistic with the loading. We repeat this workout 2 more times.