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-
push press 4x6 Strength
Set 1 – 80% – 6 Reps
Set 2 – 80% – 6 Reps
Set 3 – 80% – 6 Reps
Set 4 – 80% – 6 Reps -
Ring push-ups, pull-ups and running Workout
5 rounds
- 10 ring push ups
- 10-15 kipping or jumping pull ups
- 200m run
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FBB Upper pull / Lower Squat Workout
3 x 12
Every 2:00A1. Pull up
A2. Front foot elevated suitcase step back lunge -
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Deficit Deadlift Strength
5x5
Deficit deadlift, stand on a 20kg plate
Scale to a smaller plate if lower back Rounds -
Conditioning Workout
40min @ ~70% effort
Buy in
2min Shuttle run burpee / 2min Rowthen
40 Single under
15m Mixed carry (KB/DB)
10 Russian swing 24/16kg
30s Ring plank hold -
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2 x hang power snatch + 2 x hang snatch + 2 x overhead squat Strength
For 25 minutes
2 x hang power snatch + 2 x hang snatch + 2 x ohs
- use 70-80% of hi-hang power snatch
- 6-8 sets
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All-out rowing Workout
First:
6-8 x 30 sec all-out row
Then: easyeasy jogging for recovery for approx. 200 m or until your breathing feels somewhat normal again