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-
Metcon Workout
• For Time:
BB Power Snatch (50/35Kg) 15 reps
C2B Pull Ups 15 reps
BB Power Snatch (50/35Kg) 12 reps
C2B Pull Ups 12 reps
BB Power Snatch (50/35Kg) 9 reps
C2B Pull Ups 9 reps -
-
Weightlifting strength Strength
• (1+1+1)-…-(1+1+1) of:
BB Hang Squat Snatch + Snatch-Grip Push Press + Snatch Balance
1RM -
Weightlifting strength Strength
• (1+2+1)-(1+2+1)-(1+2+1)-(1+2+1)-(1+2+1)-(1+2+1)-(1+2+1)-(1+2+1) of:
BB Snatch Balance + 2 Overhead Squats + Snatch Balance
Parti @ 65% 1RM di Squat Snatch e aggiungi peso a sensazione sino ad una (1+2+1) pesante
(Heavy) ma ben gestibile. -
Gymnastic strength Workout
• 2 Sets of:
Strict Ring Muscle Ups o Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
near failure max reps (2 reps buffer)
2:00 rest each sets.
2 Sets of:
Strict Ring Muscle Ups o Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
near failure max reps (1 rep buffer)
2:00 rest each sets -
Strength Workout
• N of:
BB Deadlift
85-90% of 2 @ 8 RPE N reps
N reps = near failure max reps (1-2 reps buffer)
Prendi l’85-90% del 2 @ 8 RPE trovato prima e con quel carico fai 1 set a quasi max reps meno 1-2
reps di buffer. -
Strength Strength
3-3-3-3-3 of:
BB Bench Press
3 @ 8 RPE Load Repeat)
75% 1RM 3 reps
80% 1RM 3 reps
85% 1RM 3-3-3 reps -
Weightlifting strength Strength
• (1+2)-(1+2)-(1+2)-(1+2)-(1+2)-(1+2) of:
BB Clean & Jerk
80-87.5% 1RM -
Weightlifting strength Strength
• (1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1) of:
BB Snatch Lift Off (0:03 pause) + Snatch High Pull (0:03 pause) + Squat Snatch (0:03 pause)
Parti @ 67.5% 1RM di Squat Snatch e aggiungi peso a sensazione sino ad una (1+1+1) pesante
(Heavy) ma ben gestibile.
Pause below the knees.
Inizia facendo uno Snatch-grip Deadlift (Snatch Lift Off) sino a un dito sotto il ginocchio dove
fermandoti farai una pausa di 3 secondi, da li ritorni a terra mantenendo l’esatta postura, ti riassetti e
fai uno Snatch High Pull con pausa sotto il ginocchio (da terra sali sino a un dito sotto ginocchio
dove ti fermi per 3 secondi dopodiche completi l’ High Pull), ritorni a terra, ti riassetti e completi il
complex con uno Squat Snatch anch’esso con pausa sotto il ginocchio
Non staccare mai le mani dal bilanciere e ovviamente non usare il touch n’go. -
Weightlifting strength Strength
• 5-5-5 of:
BB Split Jerk
Riscaldati progressivamente e poi in 3 sets sali sino ad una quintupla pesante (Heavy) ma non
massimale. Arriva ad un carico con cui senti di avere tranquillamente 1 altra rep.