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-
7min amraps Workout
7min amrap:
- 6 double KB hang c/j M:28-16Kg F: 20-12 Kg (goal is unbroken set)
- 2-4 rMU (unbroken set, scale to 1-2 rope climb)
7min rest
7min amrap:
- 3-5 D-ball to box ( use chest height) 150/100lbs + 30 DU
If you don't have D-ball: 5 dual DB snatch M: 22.5-17.5kg F: 15-10kg
7 min rest
7min amrap:
- 10/8 cal ab + 4 kHSPU (use deficit if you can, 5-20cm)
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26.3.2019 Sali Workout
Tempaus taskuilta,
3 x nousu max eka raakana toka kyykkyyn
(2+1@75%, 1+1@80%, 1+1@ 85%) x 3
Raakarinnalleveto + 1/2 reidestä rive, suoraan alastiputuksesta + työntö
8 x (1+1+1)@60-80%
Reverse hyper 50kpl (kuormaa)
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Accessory 1 and strict gymnastics Workout
Accessory 1 from gym library
and:
2-3rds:
- 3-15 sHSPU (max minus few reps)
- 1-2 legless rope climb (scale to 2-6 towel pull-up or scale up to 2 legless rope climb without feet touching ground btw reps)
Rest 90-120s btw rds
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2 squat snatch + 1 low hang squat snatch Strength
Find today's technical heavy.
Don´t drop barbell after the first snatch, BUT STILL NOT TNG
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Every 30s for 10min: Strength
1 squat snatch
(keep weight moderate, the goal is to train consistency)
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10.5.2019 Workout
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups -
Metcon Workout
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Weightlifting strength Strength
• 3-3-3-3-3 of:
BB Squat Snatch
Scaldati progressivamente e poi in 3 sets sali sino ad una tripla pesante (Heavy) ma con cui senti di
avere un altra rep di margine. Poi con il 95% di quel carico fai altri 2 sets. -
11.3.2019 CF Workout
Rive + työntö 1RM
(2x(1+1)@70, 2x(1+1)@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%)
Hyvää huomenta liike 5x5@AHAP
Takakyykky 6x3@85%
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