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-
BBF 051223 Workout
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Bodybuilding Strength
3-4 Sets:
10 Cable Lat Pulldowns – Neutral Close Grip
- Rest 60-90sec btw sets -
4.12.2023 Paused front squat + Front squat Strength
Paused front squat* + Front squat
4 x 1+3 @ 76-84% (aim for 3 RIR on 1st set, 2 RIR on the remaining sets), rest 3 to 4-minutes between sets
** 2-second pause at the bottom of the squat for the first rep*
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4.12.2023 Power snatch + Hang snatch (above the knee) Strength
Power snatch + Hang snatch (above the knee)
3-4 x @ 1+2 60+%1RM snatch, go every 90-seconds to 2-minutes
6-8 x 1+1 @ 70-85%1RM snatch, go every 60 to 90-seconds -
4.12.2023 Warmup Workout
3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches
– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top -
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Treeni 5 Workout
Warm up
3 rounds
1 min ski erg
12 step back lunges
8 v-ups
12 box step ups
4-8 strict pull ups
then some skill/prep for todays wod, spend time as needed bwn 5-15 minutesGymnastic Intervals
Every 5 min for 20 minutes (4sets)
16-20 ghd sit ups or V-Ups
12-15 c2b pull ups or kipping pull ups (do these in 1-2 sets)
8-12 pistol squats
time target 2.5-3 min, cap 3 min 30s.Accessory Work
3-4 rounds
10 double db bench press
20 alt hand bicep curls
rest 1-2 minAccessory Work
3-4 rounds
2 min empty sledge push (askellus koko jalkapohjalla rullaavana/kuopasevana) @ight work
10+10 half kneeling banded crossbody over
:45 side plank R/L
rest 1-2 min -
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1.12.2023 Handstand Walk Skills Workout
Handstand Walk Circuit – 2 rounds
1, ½ or ¼ rotation (each way) of Box pike handstand steps
5 (each way) Sideways handstand walk ( Wall or free )
2 Kick to handstand with immediate walking on the same spot close to a wall (aim to get as many hand placements before your feet touch the wall)
2 Kick to handstand (at least 1-5 metres) away from the wall and walk to the wall -
