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-
I Forgot Double Unders again Workout
Partner workout
For time:
50 Calorie Row
50 DU
50 Box Jump Overs
50 DU
50 Dumbbell snatches (20/15 kg)
50 DU
50 Dumbbell thrusters (20/15 kg) 1 hand
50 DU
50 Pull-Ups/ 100 ring rows
50 DU
50 Dumbbell thrusters (20/15 kg) 1 hand
50 DU
50 Dumbbell snatches (20/15 kg)
50 DU
50 Box Jump Overs
50 DU
50 Calorie RowTry do DU 2 min, then move other movement. You can also do 100 single.
Time cap 30 min
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Pe 4.10.2019 Maastaveto Strength
Maastaveto 1x90%, 1x95%, 1x100%
Apuliikkeet Sali:
-raakarive/tempaus 5x5 kevyt/tekniikka (HUOM TÄMÄ 1.LIIKE)
-reverse hyper 50-150 toistoaApuliikkeet Masters Sm:
-etukyykky 3s stopilla 5x1x80% (HUOM TÄMÄ 1.LIIKE)
-suorinjaloin mave sumolla 3x12-20 -
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Strength work Workout
STRENGTH
3-4 rounds, rest 60-90sec between movements
1) 8 DB Bench Press, tempo 3210
2) 8 Ring Row, tempo 3012 (3sec down, 2sec hold at the top)
3) 20m Crossloaded Walking Lunge (overhead + front rack) 10m and switch arms.
4) 10-25 GHD Sit-UpRPE 3+ to 4
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5 rounds for time Workout
CONDITIONING
5 rounds for time
2 Rope Climb
5 D-Ball/Sandbag Ground to Shoulder videoRPE 4, very heavy breathing!
Tailoring Options
Rope Climb→ only 1 rep, or lower height
D-Ball/SandBag→ heavy hang power cleans -
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 Lift Off (0:03 pause) + Snatch High Pull (0:03 pause) + Squat Snatch (0:03 pause)
Parti @ 70% 1RM di Squat Snatch e aggiungi peso a sensazione sino ad una (1+1+1) pesante
(Heavy) ma ben gestibile.
Pause below the knees.
Inizia facendo uno Snatch-grip Deadlift (Snatch Lift Off) sino a un dito sotto il ginocchio dove
fermandoti farai una pausa di 3 secondi, da li ritorni a terra mantenendo l’esatta postura, ti riassetti e
fai uno Snatch High Pull con pausa sotto il ginocchio (da terra sali sino a un dito sotto ginocchio
dove ti fermi per 3 secondi dopodiche completi l’ High Pull), ritorni a terra, ti riassetti e completi il
complex con uno Squat Snatch anch’esso con pausa sotto il ginocchio
Non staccare mai le mani dal bilanciere e ovviamente non usare il touch n’go. -
Old McDonald have a Farm Workout
2 rounds
80 m Farmer Walk (24 kg/ 16 kg)
8 x Box over burpee
16 x back squat (60 kg/ 45 kg)Time cap 12 minute
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