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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Metcon Workout
• 3 Round of:
Run 200 m
One-Arm DB Power Snatch (22.5/15Kg) 25 reps
Run 200 m
Ogni round va trattato a max effort!
2:00 rest each round -
Strength Strength
• 5-5-5-5-5 of:
BB Back Squats
5 @ 9 RPE (-5%) (Load Drop)
75% 1RM 5 reps
80% 1RM 5 reps
80-85% 1RM 5 reps
75-80% 1RM 5-5 reps -
Strength Strength
• 5-5-5-5-5 of:
BB Push Press
5 @ 9 RPE (-5%) (Load Drop)
75% 1RM 5 reps
80% 1RM 5 reps
80-85% 1RM 5 reps
75-80% 1RM 5-5 reps -
Metcon Workout
• 3 Round of:
Standard Push Ups 30 reps
One-Arm DB Hang Power Clean & Jerk (22.5/15Kg) 20 reps (alternate arm every 5 reps)
Row 500 m
1:1 rest each round -
Metcon Workout
• 3 Round of:
BB Hang Power Snatch (35/25Kg) 20 reps
Toes to Bar 20 reps
Double Unders 60 reps -
Weightlifting strength Strength
• 2-2-2-2-2 of:
BB Squat Clean
Scaldati progressivamente e poi in 3 sets sali sino ad una doppia pesante (Heavy) ma con cui senti
di avere altre 2 reps di margine. Poi con quel carico fai altri 2 sets. -
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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) of:
“BB 3-Position Snatch”
BB High Power Snatch + Parallel Power Snatch + Squat Snatch
Parti @ 62.5% 1RM di Squat Snatch e aggiungi peso a sensazione sino ad una (1+1+1) pesante
(Heavy) ma ben gestibile e che rispetti tutti i parametri indicati.
La prima rep è un Power Snatch con ricezione alta, le seconda rep un Power Snatch al parallelo o
appena sopra e la terza rep è uno Squat Snatch completo. -
Endurance Workout
• Interval of:
3 Interval of:
Assault Bike 1000 m @ max effort
1:1 rest each interval
3 Interval of:
Assault Bike 500 m @ max effort
1:1 rest each interval
3 Interval of:
Assault Bike 250 m @ max effort
1:1 rest each interval