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-
Gymnastic Metcon Workout
• 6 Min EMOM of:
Ring Muscle Ups/ring pullup 30-40% max reps
Usa il 30-40% delle max reps effettuate in una serie unbroken. Più il numero è alto e più la % di
lavoro selezionata dovrebbe essere bassa. -
Gymnastic strength Workout
• 8 Min Volume Accumulation of:
Strict Handstand Push Ups
Seleziona se lavorare al pavimento oppure con Deficit (10/5 cm) o anche con Vest (9/6Kg).
Mantieni un range di reps pari a 3-6 per ogni sets. -
Strength Strength
• 10-10-10 of:
BB Back Squats
10 @ 9 RPE
60% 1RM 10 reps
65% 1RM 10 reps
70% 1RM 10 reps -
Strength Strength
• 6-6-6-6 of:
BB Back Squats (0:03 pause)
80-85% of today 10 @ 9 RPE 6-6-6-6 reps
Pause @ parallel position
Usa l’80-85% del carico 10 @ 9 RPE.
Fai l’eccentrica, fermati al parallelo 3 sec e poi fai subito la concentrica. Non scendere in buca. -
weightlifting strength Strength
(1+1+1+1)-( 1+1+1+1)-( 1+1+1+1)-( 1+1+1+1)-( 1+1+1+1) of:
BB Clean Pull + Squat Clean + Low Hang Squat Clean + Hang Squat Clean
77.5-85% 1RM
Use % of Squat Clean 1RM -
WEIGHTLIFTING STRENGTH Strength
2-2-2-2-2 of:
BB Hang Squat Snatch
Heavy 2-2-2-2-2
Use Heavy load of last time + 2.5-5Kg -
STRENGTH Strength
(3+1+1)-( 3+1+1)-(3+1+1)-(3+1+1)-(3+1+1) of:
BB Push Press + Push Jerk + Jerk (62.5-72.5% 1RM)
Use % of Jerk 1RM -
WEIGHTLIFTING STRENGTH Strength
2-2-2-2-2 of:
BB Hang Squat Clean
Use Heavy load of last time + 2.5-5Kg -
Strength Strength
• In 6 Min find:
BB Back Squats 3RM
Scaldati fino e non oltre il 75% 1RM e poi dai inzio al tempo e in 6 minuti cerca il 3RM, -
Strength Strength
• 5-5-5-5-5 of:
BB Back Squats
5 @ 8 RPE (-5%) (Load Drop)
70% 1RM 5 reps
75% 1RM 5 reps
80% 1RM 5 reps
75% 1RM 5-5 reps