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-
Touch & Go Snatches(full) Strength
4+1X3 Touch & Go Snatches (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.
Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.
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10 rounds of: 10 KB Swings (1.5 pood) and 10 Toes to Bar Workout
10 rounds of the following:
10 KB Swings using 1.5 pood
10 toes to bar -
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21102014 Workout
BB Cycling
1a) 4X3 @ 80% (of 3rm) Touch & Go Jerks (re-rack, and do not drop) – rest 90 sec.
Strength/Skill
1a) 4X5 @ 80% (of 5rm) Back Squats – rest 2:00
1b) 4X3 @ 80% (of 3rm) Clean Grip Behind the Neck Push Press – rest 2:00
Conditioning
For time:
100′ HS Walk
(30 metrów)
21 Deadlifts 275/185#
21 Axle Bar Push Press 135/95#
15 Deadlifts 275/185#
15 Axle Bar Push Press 135/95#
9 Deadlifts 275/185#
9 Axle Bar Push Press 135/95#
100′ HS Walk
(30 metrów)TC: 12 min.
Moja propozycja wzmacniania/techniki na zajęciach:
~ 15 min na Butterfly PullUps i Kipping Pullups.
Dalej:
WOD w dwóch HEAT
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CFET: 20141021 - 12-9-6-ROW Workout
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-WOD- Workout
1a) 3 Rounds
Fitball Hamstring Curl x 12
Barbell inverted Rows x 8
Wall Press Abs x 16 (8 e/l)1b) KB Swings + Goblet Squats Ladder (break during sets if required)
40 Swings - 3 Goblet Squats
35 - 5
30 - 6
25 - 7
20 - 8
15 - 9
10 - 10 -
2 wods Workout
Complete rounds of 9, 7 and 5 reps for time of:
185/135 lb Hang Squat Clean
Bar Muscle-UpRest untill the running clock hits 10min and then.....
Three rounds for time of:
30 Wall Ball Shots (30/20 lb)
10 Chest-to-Bar Pull-UpsRecord the combined time for the 2 workouts.
Note! Stick to the 10min time cap in the first part of this workout and do the scaling you need to get there.
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The Saipa Challenge Workout
8 power cleans 40/60 kg
8 front squats 40/60 kg
8 shoulders to over head 40/60 kg
30 KB swings 24/16 kg
8 power cleans 40/60 kg
8 front squats 40/60 kg
8 shoulders to over head 40/60 kg
30 sit ups
8 power cleans 40/60 kg
8 front squats 40/60 kg
8 shoulders to over head 40/60 kg
30 burbees -
Dumbbel WOD Workout
5 rounds for time of:
5x Dumbbell Hang Squat Cleans
5x Dumbbell Thrusters
5x Dumbbell Push Jerks
(40/28kg)
Every time you need to drop the weights down perform 5 burpeesRecord total time and reps for burpees