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-
Accessories Workout
3 rounds:
10 Seated DB Rear Delt Flyes, thumbs down
10 Pallof Presses
10 Bird Dogs
- Rest 1-2min btw rounds -
Pulling Strenght / Endurance Workout
3 sets:
0:10 Chin Over Bar Hold (Chin-up grip)
- Rest 1min btw sets
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3 sets:
10-15 Banded Strict Pull-ups
- Rest 1:30-2min btw sets -
T2B Skill Workout
3x8-10 Strict Knees To Chest
- Rest 1min btw sets
Think about compressing your belly button and chest together and curl your hips under. The goal is to control the movement through your core.3x10 Kipping Knees To Elbows/Chest
- Rest 1min btw setsAMRAP 5:
Toes To Bars -
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Skill Work Workout
4 sets:
5-10 Chin-ups + 15 Banded Bicep Curls
- Rest 1-1:30 btw sets4 sets:
:30 HS-hold + 15 Banded Tricep Ext.
- Rest 1-1:30 btw sets -
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Bench Press Strength
7 sets of Bench Press
Set 1: 6 @70%
Set 2: 5 @75%
Set 3: 4 @80%
Sets 4-7: 3 @85%
- Rest 2min btw sets -
Triceps & Biceps Workout
3 gigasets:
10 Ring Tricep Extension
10 DB Skull Crusher
10 Banded Tricep Extensions
- Rest 1-1:30 btw sets3 gigasets:
10 Barbell Bicep Curls
10 Alt. DB Hammer Curls
10 Banded Bicep Curls
- Rest 1-1:30 btw sets -
Push Press Strength
4 sets of Pause Push Press
Set 1: 12 @55%
Set 2-3: 10 @60%
Set 4: 8 @65%
- Rest 2-3min btw set
- Pause for 1sec at the top of each rep -
Snatch Balance + OHS Strength
6 sets of Snatch Balance + OHS
Set1:1+4 @60% 1RM Snatch
Set 2: 1+3 @65%
Set 3: 1+3 @70%
Sets 4-5: 1+3 @75%
Set 6: 1+3 @63%
- Rest 2min btw sets