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-
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5 rounds Workout
5 rounds: (not for time)
10-15 Ghd sit ups
6-10 Strict HSPU
3-5 Rope climbing / legless rope -
1/4/16 Strength
Power(16)
Back Squat
Pull chart week one. Determine loads based off of last one rep max established. Use 90% of your last one rep max to determine loads.
5@65%
5@75%
5 or more @85% -
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Painonnosto: Power Clean 10 min OTM Strength
3 reps on the minute, touch and go, 60-70%. Focus on technique!
Record max. -
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12/30/15 Workout
Start up
stretch 4 mins
choose one: 2 mins of running(400m) rowing(500m), mountain climbers, jax3rds
8-12 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 supermangoat work- hspu prog(5)
Power(16) choose one or two
bench or strict press 5x2
deadlift 5x2
oh squat 5x1Metcon(13)
21-15-9
wallballs 20/14
60 du's after each set
su x3
then
45 hrpuMetcon-comp(15)
30-20-10
pistol squats
6 muscle ups after each set
then
25 bench press @bodyweightFinisher
90 sec l hang/sit
1 min hip opener per
1 min s/a para stretch
1 min sh distraction -
For quality and load Workout
3 Sets for quality and load of:
3/3 Heavy Turkish Get-ups
3 Rope Climbs -