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-
EASY: Wall walk, clean & db snatch Workout
4 x AMRAP3
1-2 wall walk
5 power clean
10 db snatch
- rest 3min in between AMRAPsAlways start from the top.
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BBC Weightlifting - Week 5, day 4 Workout
RECOVERY
45-60 minutes of zone 2 bike/row/ski/swim/run etc.
Zone 2 heart rate zone is 60-70% of your max heart rate.
A rough estimation of your maximum heart rate is 220 - age.
Banded march, accumulate total of 12:00 minutes.
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WOD: "Slow Chelsea" Workout
E90s x15:
5 pull up
10 push up
15 air squatTarget: Work <60s / interval. Scale reps as needed.
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Accessories Workout
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Cindy parin kanssa Workout
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DB push-presses and double-unders (main site Tuesday 181023) Workout
Complete as many rounds as possible in 7 minutes of:
- 20 dumbbell push presses
- 40 double-unders
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BBC Weightlifting - Week 4, day 4 Workout
RECOVERY
45-60 minutes of zone 2 bike/row/ski/swim/run etc.
Zone 2 heart rate zone is 60-70% of your max heart rate.
A rough estimation of your maximum heart rate is 220 - age.
Banded march, accumulate total of 12:00 minutes.
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19.6.2023 2x per WEEK TRAINING Workout
SUPERHEAVY WEEK 12/15
WARM UP SAMA
SNATCH BALANCE + OHS or
SNATCH PUSH PRESS + OHS
4[1+1]@92-97% sn-% pal 2min
SNATCH
2x1@92-97% pal 2min
LUNGE
3[4+4]@68-77 jerk-% pal 3min
DEAD BACK SQUAT (~90° - ~80°)
4x1@85% *rest for 120 sec between reps
ACCESSORY EXERCISES SAMA
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3x 4min ON/2min OFF Workout
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BBF Accessory 270623 Workout
4 sets
50m KB/DB Farmers Carry (5 DL every 10m)
15-20 Rubberband Hamstring Curls
5 Dragon Flags
