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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Open Workout 22.1 extended Workout
Complete as many rounds as possible in 20 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-oversRx:
15/22,5kg 50/60cm
Must jump with both feetScaled:
10/15kg 50cm
May do box step overs -
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5 rounds, 30sec ON, 30sec OFF: Workout
1) Power Clean (32,5 / 40kg)
2) Shuttle Run (6,5m+6,5m=1)
3) Push-Up
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”12 Days Of Christmas” Workout
”12 Days Of Christmas”
Aikaa vastaan:
- 1 SDHP (sumo-deadlift-high-pull) (N 25kg / M 35kg)
- 2 thruster (N 25kg / M 35kg)
- 3 push press (N 25kg / M 35kg)
- 4 raaka rinnalleveto (N 25kg / M 35kg)
- 5 raaka tempaus (N 25kg / M 35kg)
- 6 swingi (N 16kg / M 24kg)
- 7 leuanveto
- 8 knees-to-elbows
- 9 boksihyppy (N 50cm / M 60cm)
- 10 tuplanaruhyppy
- 11 burpee
- 12 askelkyykkykävely levypaino pään yllä (N 15kg / M 20kg)
HARJOITUKSEN KULKU:
Harjoituksessa on kaiken kaikkiaan 12 kierrosta ja yhteensä liikkeistä kertyy 364 toistoa. Harjoitus etenee siten, että jokaisella kierroksella aloitetaan listan seuraavalla liikkeellä ja tehdään toistot suurimmasta pienimpään:
- 1.kierros: 1 SDHP
- 2.kierros: 2 thruster + 1 SDHP
- 3.kierros: 3 push press + 2 thruster + 1 SDHP
- 4.kierros: 4 raaka rive + 3 push press + 2 thruster + 1 SDHP
- 5.kierros: 5 raaka tempaus + 4 raaka rive + 3 push press + 2 thruster + 1 SDHP
jne…….
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Lunges, T2Bs, GMs and swings for quality Workout
3 rounds for quality:
- 15 weighted lunges
- 15 strict toes to bars
- 15 good mornings
- 15 kettlebell swings
Pick a challenging weight, but try to do all sets unbroken
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Snatch Technique Workout
1) Snatch Deadlift (Position cycling)
2) High Pull
3) Muscle Snatch
4) Power Snatch
5) Squat SnatchBarbell to max 60% of 1RM
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12 DAYS OF CHRISTMAS // PartnerMetcon Workout
"SynchroMetcon"
1 Bar over Burpee
2 Power Clean
3 Front Squat
4 Push Press
5 C2B/Pull-Up
6 Squat Jumps
7 Wallball
8 DB Snatch (single db)
9 TTB
10 Double DB Thruster
11 V-Up
12 Devils PressAdd one exercise per round: First round is one BoB, 2nd round is 2 Power Clean + One BoB. Third round is 3 Front Squats + 2 PC+One BoB… Last round will have all the movements with prescribed reps.
Loadings:
Rxd: barbell 40/30kg, db 22,5/15kg
Masters: barbell 35/25kg, db 15/10kg
Advanced barbell 50/35kg, db 22,5/15kg -
Close grip floor press Strength
5x6-8 reps close grip floor press
7RPE same weight across(Goal is to add 1-3kg from 2 weeks ago)