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-
The other 3 RM Strength
BENCH 3 RM
In 30 minutes built up for load
score is 3 of your best lifts
Goal & Intensity:
- Today we’re testing your current 3-rep max on the bench press. This is your summer starting point – we’ll build from here.
- The aim is to lift the heaviest possible set of three reps with solid form. Start from full extension, lower the bar under control to your chest, and press it all the way back up.
- Have a spotter and increase the load in small jumps. Keep your feet on the ground and shoulder blades tight on the bench.
- RPE: 9–10/10 -
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Cleans, push-ups and swings Workout
12 min AMRAP:
- 5 x power clean (2/3 of 1RM power clean)
- 15 x push-up
- 15 x kettlebell swing (24/16kg)
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Swings, sit-ups and box jumps Workout
10 min AMRAP:
- 10 x kettlebell swing (heavy, eye level)
- 10 x weighted sit-up or GHD sit-up
- 10 x box jump (75cm)
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Basic Conditioning Workout
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Max reps in 2 minutes Workout
Overhead squat (50%)
Wall ball (20/14)
Toes-to-barRest 30s. Between movements
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Deadlift (Cycle 2 Week 2) Strength
Deadlift
Again use 90% + 5kg (same as last week Hopefully!)70% x 3, 80% x 3, 90% x 3+
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DB fun with a partner Workout
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Back squats, burpees and toes to bars Workout
4 x 3min on/ 3min off
- 5 back squat 100/70kg
- 5 burpee
- 5 t2b
Absolutely no failing on the back squats!
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G-SKILLS Workout