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-
Monday Strenght Workout
Back Squat
5-4-3-2-1 reps, buld to heavy single for the day
rest 1-2 min bwn sets
Front Squat
3x3 reps @70-75% of 1rm back squat from today
rest 1-2 min bwn sets
Put the 1rm back squat on result area.
Just go by feel, be strong and dont take too much pressure. work heavy single for the day. IF feeling like want to give 1 extra attempt, do it! -
Friday Strenght / Accessory Workout
Pause Bench Press (stop barbell for 0,5-1 sec on chest)
5-4-3-2-1 reps, buld to heavy single for the day
then
3x3 reps @75% of todays 1rm (pause on each rep also!)Put the top Pause bench press weight on result area.
Accessory Work
3 sets
8-12 strict ring dips (use band for help)
8-12 single arm kb row @heavy weight
rest 2 min bwn sets -
Clean complex Strength
2 rounds 5 reps each
- Clean segment pull
(stop at start, knee and high hang, go down slow)
- Clean pull
- front squat
- Clean pull under to power
- high hang power clean
1 pull + 2 high hang power
- Work up to Challenging weight in 15 min
- mark 3 of your heaviest lifts
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Thursday 15th April 2021 Workout
Strength
3*3 jerk balance
3*5 push press
Workout
20 min AMRAP
200m run
50m sandbag carry
200m erg
10-20 box step overs
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Wednesday Weightlifting Workout
Weightlifting
With barbell 2 rounds (1st power / 2nd squat)
3 high hang snatch + 3 hang snatch + 3 snatch
rest 1 min bwn rounds
Then start to go up on weights for main parts
Snatch
5-4-3-2-1-1-1, build to heavy single. (choose to do 1-3 heavy singles)
rest 1-2 min bwn sets
then
3x3 reps @70-75% of todays heavy single (squat snatches)
rest 1-2 min bwn sets
Put the best snatch weight on that result area. Work to heavy single for the day and remember we are doing this after metcon and punch of midbody work so stay tight on core. We are practising lifting little bit "tired" so it might not be the best lift but still have fun and do the best you can! -
Monday Strenght Workout
Overhead Squat
5-4-3-2-1 reps, buld to heavy single for the day
rest 1-2 min bwn sets
Pause Front Squat
3x3 reps @70-75% of 1rm back squat from last week.
rest 1-2 min bwn sets
Put the heaviest OHS weight on result area -
Devils row Workout
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