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-
ARCH Workout
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Seven rounds of explosiveness Workout
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Active recovery Workout
10x90s ON/OFF:
- RowingThen
10 rounds of:
1min Skillmill Run (1)
30s Skillmill Sledge Push (10)
90sec Rest -
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Accessory work Workout
3-4 rounds, rest as needed:
1) 10 Banded Pull-Apart
2) 10+10 Standing Banded Hamstring Curl -
Core Workout
6 Rounds (3 of each)
Alt between a and b
A)
10/10 One Leg Lifts
10/10 Side Plank Lifts
10 Leg Lift Overs
6/6 Scorpions
20/20 ChinniesB)
(with a plate)
10 Straight Arm Crunches
10 V-Ups
10/10 Russian Twists
10 Hollow Pull over -
Takomo Build It #4 Workout
3 rds, 8 reps jokaista
-kontrolloidut liikkeet tempo jokaisessaSumo DL
Abmat situp with wall ball by the wall
Weighted single leg hip thrust
DB/KB strict press
"Kiinalaiset vipunostot"
Single arm row KB/DB
Supine OH triceps extension
-Liikkeiden välissä "rest as needed" ja kierroksen välissä 2 min rest
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Rope-a-dope Workout
6 x 2min
- 5 Rope climbs 4m
- Max reps 1-arm OH-walking lunges KB 24/16kg
- Rest 1min
Rope climbs can take max 90sec and then 30sec walking lunges.
Post total steps. -
Hang power snatch + OHS Strength
6sets of complex:
Hang power snatch + OHS @75-80% of 1RM snatch
- Rest 2-3min btw sets
