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-
Tanko MU progressioita Strength
-kipping
-kipping pull up
-kipping chest to bar
-kipping belly to the bar
-bar MU with rubber bandsIf you can do 1 bar MU, practice how to do more in a row.
If you can do many bar MU, do
5 x 2 weighted ring dips, suitable weight. -
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1RM Bench Press Strength
Find your 1RM Bench Press
We say it every year, and we mean it every year. Mobilize prior to lifting, warm-up a lot, and mobilize after lifting. No pec tears please.
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WOD 28SEP2015 Workout
AFAP (As Fast As Possible)
100 Double unders
50 Pull ups
25 Overhead Squats 50/35kg -
Monster 39/2015 Workout
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23SEP2015 Workout
AFAP (As Fast As Possible)
18 Sumo Deadlift High Pulls 42,5/30kg
15 Thrusters 42,5/30kg
12 Pull ups- Rest 4 minutes and then again
AFAP
18 Sumo Deadlift High Pulls 42,5/30kg
15 Thrusters 42,5/30kg
12 Pull ups- Rest 4 minutes and then again
AFAP
18 Sumo Deadlift High Pulls 42,5/30kg
15 Thrusters 42,5/30kg
12 Pull ups -
Painonnosto: Back Squat, 5x5 Strength
Remember SPEEEEEEEEED. Lift the bar up as fast as you can every rep.
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Performance Strength
A.
Five sets of:
Bench Press x 5 reps @ 20X1
Rest 2 minutes between sets and use that time to work mobility and prepare for part B. -
Performance Workout
A.
Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutesB.
In teams of two, partners alternate rounds to complete five each of:
155/105 lbs Hang Power Cleans x 5 reps
100 Meter Run