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-
Conditioning Workout
4 rounds:
12/10cal Row
10,8,6,4 DB Bench Presses (increase weight)
200m Skillmill Run
1-2 Rope Climbs 4m (or 4-8 Pull-ups)Score: Time
Comment: DB Bench -
Heaving Snatch Balance (DELOAD) Strength
4 sets:
3 Heaving Snatch Balances (build by feel)
- Rest 1:30-2:00 btw sets -
"Head Down" Workout
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Pull-ups Workout
5 sets:
4 Strict Pull-ups
6 Kipping Pull-ups
12 Banded Strict Pull-ups
5 Max WB Throws @13/9kg (height, singles, let the ball drop)
- Rest 3min btw sets -
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Back Squat (DELOAD) Strength
10 sets:
Sets 1-5: 2 @75% 1RM Back Squat
Sets 6-10: 1 @80%
- Rest 2min btw sets -
"Posterior Chain In Command" (DELOAD) Workout
EMOM 20:
Min 1: 10 Deadlifts 85/60kg
Min 2: 10 Box Jumps 60/50cm
Min 3: 30m Skillmill Sledge Push 10/9
Min 4: Rest -
Weighted Pull-up Strength
In 10min (5 sets minimum):
Find 3 rep max Weighted Pull Up——— Rest 3-5min, then ———
20 Unbroken Pull Ups
- Try to find a set of bands, that you can go unbroken or max 2 sets -
Conditioning Workout
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