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 strength Workout
• 4 Round not for time of:
Strict Ring Dips 10 reps
(Seleziona se lavorare a corpo libero oppure con zavorra)
One-Arm DB Squat Snatch 20 reps alternate
(Utilizza un peso impegnativo ma che ti permetta di fare 20 reps velocemente spezzando il lavoro in
massimo 2-3 sets) -
Strength Strength
• 3-3-3-3-3 of:
BB Back Squats (0:03 pause)
3 @ 8 RPE (Load Repeat)
70% 1RM 3 reps
75% 1RM 3 reps
75-80% 1RM 3-3-3 reps
Pause @ parallel
Fai l’eccentrica, fermati al parallelo 3 sec e poi fai subito la concentrica. Non scendere in buca. -
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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+1)-(1+1+1+1+1) of:
BB Power Clean + Squat Clean + Front Squat + Push Press + Jerk
Riscaldati progressivamente e poi in 3 sets sali sino ad una (1+1+1+1+1) pesante e ripetibile per altri 3 sets. -
Metcon Workout
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METCON Workout
12 Min AMRAP of:
Double DB Deadlifts (2X22.5/15Kg) 9 reps
Burpees 6 reps
Double DB Power Clean (2X22.5/15Kg) 9 reps -
STRENGTH Strength
4-4-4-4 of:
BB Front Squat
4 @ 8 RPE (-10%) (Load Drop)
70% 1RM 4 reps
75% 1RM 4 reps
80% 1RM 4 reps
70% 1RM 4 reps -
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 Pull + Squat Snatch + Low Hang Squat Snatch + Hang Squat Snatch (80-87.5% 1RM)
Use % of Squat Snatch 1RM -
strength Strength
1-1-1-1-1-1-1-1-1-1-1-1-1-1 of:
BB Jerk
70% 1RM 1-1 rep
75% 1RM 1-1 rep
80% 1RM 1-1 rep
85% 1RM 1-1 rep
85-92.5% 1RM 1-1-1-1-1-1 rep
Work at your discretion