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
4 Round of:
Legless Rope Climb 1 rep
Rope Climb 2 reps
Toes to Rope 10 reps
GHD Hip Exstensions 20 reps -
Metcon Workout
• 20 Min AMRAP of:
Toes to Bar 25 reps
Air Squats 50 reps
Double Unders 75 reps
Sandbag Zercher Carry (50/30Kg) o Double KB Front Rack Carry (2X32/24Kg) 100 m -
Weightlifting strength Strength
• (1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1) of:
BB Hang Squat Snatch + Low Hang Squat Snatch + Squat Snatch
85-90% of day 1 3RM
Le percentuali sono riferite al 3RM di Squat Snatch del day 1.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go. -
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Strength Strength
• 5-5-5-5 of:
BB Back Squats (0:03 pause)
5 @ 8 RPE (Load Repeat)
60% 1RM 5 reps
65% 1RM 5 reps
65-70% 1RM 5-5 reps
Pause @ parallel position -
Weightlifting strength Strength
2-2-2-2-2-2 of:
BB Squat Clean
Scaldati progressivamente e poi in 3 sets sali sino ad una doppia pesante (Heavy) ma con cui senti
di avere ancora 1 rep di margine. Poi con quel carico fai altri 2 sets. No drop n’go. Non staccare
mai le mani dal bilanciere ma comunque non usare il touch n’go. -
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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) of: BB Clean Pull + Squat Clean + Low Hang Squat Clean + Hang Squat Clean 75-82.5% 1RM
Use % of Squat Clean 1RM -
Weightlifting metcon Workout
8 Min EMOM of:
BB Power Snatch touch n’go (70Kg o 75%) 3 reps
@ 8 Min:
BB Power Snatch touch n’go (70Kg o 75%) max reps in 60’’