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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Lunges & Cossacks Workout
3x10 Lunge steps (barbell back rack, take from rig)
Then
4x10 Cossack squats (weighted if possible)
- Rest 2min btw sets
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Strength Workout
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Gymnastic strength Workout
3 Round not for time of:
Strict Ring Dips 15 reps
(Seleziona se lavorare a corpo libero oppure con zavorra)
One-Arm DB Squat Snatch 30 reps alternate
(Utilizza un peso impegnativo ma che ti permetta di fare 30 reps velocemente spezzando il lavoro in
massimo 2-3 sets) -
MOBILITY 15 MIN + PK 35 MIN Workout
MOBILITY 15 MIN (UPPER BODY)
PK 35 MIN:
500m row
20 KB hang squat cleans
15 KB Push jerks
10 KB hang power
snatches2x 12/16kg KB
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1.Conditioning Workout
On the 5:00 x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar -
2x EMOM 16 Workout
EMOM 16:
10 Thruster
10 Hang Power Snatch
10 OHS
Rest@ 20/30kg
EMOM 16:
10 Slamball
10 Rower plank + knee to elbow
20 Superman Rocks
Rest -
1. Conditioning Workout
"Runaway Train" (Team Version)
Teams of 3 (30 Minute Cap)
3 Rounds:
400 Meter Team Run
80/60 Calorie Assault Bike
Directly Into...
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
Single barbell. Athlete's change weights.Kilos: 52/38, 61/43, 70/48, 84/57, 93/61