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-
CrossFit Total Strength
Back squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-13 max attempts/movement... Result is total weight
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Back Squat 3x5 Strength
STRENGTH
Back Squat 3x5RPE 4+ (1-2 reps in the tank).
Target: Go very heavy, but leave 1-2 reps in the tank.
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Handstand Push Up progressions Workout
Handstand Push Up progressions
- Incline push-up
- Push-up
- Pseudo blanche push-up
- Box handstand push-up
- Negative handstand push-up (1=5s descend)
- Negative handstand push-up (1=10s descend)
Set and rep scheme:
3x1, 5x1, 3x2
4x2, 4x3, 5x3
4x4, 4x5, 5x5Stick with one progression until you reach 5x5r set on it.
Move to next progression and start over. -
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Conditioning Workout
3 x 8 min
YGIG
1) 12 KB Push Press 24/16kg (alt.) - 250m Row
Rest 2min
2)10 Ring Push-Up - 30 SU
Rest 2min
3) 4 Bar MU - 30 Mountain Climbers -
Modified Seven Workout
Seven rounds of:
7 Handstand push-ups
7 thrusters, 2x22.5kg 2x15kg dB
7 T2B
7 deadlifts, 245 lbs/165 or 110 kg/75 kg
7 burpees
7 kettlebell swings, 2 pood/1,5 pood or 32kg/24kg
7 pull-upsTime Cap 30 minutes