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-
STRENGTH Strength
5-5-5-5-5 of:
BB Behind the Neck Press (tempo X131)
5 - 70% of 5 @ 8 RPE
5 - 72,5% of 5 @ 8 RPE
5 - 75% of 5 @ 8 RPE
5 - 5 - 70% of 5 @ 8 RPE -
weightlifting strength Strength
1-1-1-1-1-1-1-1-1-1-1-1-1-1 of:
BB Squat Snatch
70% 1RM 1-1 rep
75% 1RM 1-1 rep
80% 1RM 1-1 rep
85% 1RM 1-1 rep
85-95% 1RM 1-1-1-1-1-1 rep
Work at your discretion -
weightlifting strength Strength
1-1-1-1-1-1-1-1-1-1-1-1-1-1 of:
BB Jerk
70% 1RM 1-1 rep
75% 1RM 1-1 rep
80% 1RM 1-1 rep
85% 1RM 1-1 rep
85-95% 1RM 1-1-1-1-1-1 rep
Work at your discretion -
WEIGHTLIFTING STRENGTH Strength
• 1-1-1-1-1-1-1-1-1-1-1-1-1-1 of:
BB Clean & Jerk
70% 1RM 1-1 rep
75% 1RM 1-1 rep
80% 1RM 1-1 rep
85% 1RM 1-1 rep
85-95% 1RM 1-1-1-1-1-1 rep
Work at your discretion -
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)-(1+1+1)-(1+1+1) of:
BB Clean Pull + Power Clean + Squat Clean
Use 95% of load (Heavy) used last week. -
Strength Workout
12-15 Min EMOM of:
1st Min
One-Arm DB Squat Snatch (22.5-30/15-22.5Kg) 8-12 reps (4-6/side)
2nd
Double DB Hang Power Clean & Jerk (2X22.5-30/15-22.5Kg) 6-8 reps
3rd Min
Rest -
Metcon Workout
-
Metcon Workout
For Time:
C2B Pull Ups 27 reps
BB Thrusters (40/30Kg) 27 reps
C2B Pull Ups 21 reps
BB Thrusters 21 reps
C2B Pull Ups 15 reps
BB Thrusters 15 reps -
Weightlifting strength Workout
• 12 Min EM1/2OM of:
BB Squat Clean
85-90% 3RM 3 reps
Ogni 1:30 x 8 sets
Usa le % riferite al 3RM trovato la settimana scorsa. No drop n’go. Non staccare mai le mani dal
bilanciere ma comunque non usare il touch n’go. -