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-
Power Snatch + OHS Strength
6 sets of Power Snatch + OHS
Set 1: 2+2 @70% of 1RM Power Snatch
Set 2: 2+2 @75%
Set 3: 2+2 @75%
Set 4: 2+1@75-80%
Set 5: 1+1 @82%
Set 6: 1+1 @82+%
- Snatches to be done as singles
- Rest 2-3min btw sets -
Strength 04-07-2021 Workout
Superset 3 sets!
Single Leg RDLs: 3 x 6-8 each.
Rest 45s.
Pull-up Clusters: 3 x 4.3.2 (. = 15s rest).
Rest 2:00.- Pull-Ups: Perform 4 reps, rest 15s, 3 reps, rest 15s and so on.
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Pe 2.7.2021 kevyt viikko: maastaveto Workout
Suorinjaloin maastaveto x 20 / Lankku x 1min / Kyykkyhyppy x 10 (3 kierrosta)
Etuheilautus yhdella kädellä x 15+15 / Suorinjaloin maastaveto yhdellä jalalla 10+10 / Bulgarian split squat 10+10 (3 kierrosta)
Maastaveto 5x10x45-55% (päinvastainen tekniikka)
Soutu / bike erco / echo bike / spinning bike / kelkka x 5-10 min kovalla teholla
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Partner WOD Workout
AMRAP 30
“I Go, You Go”
5 Power Cleans 60/40kg
4 Front Squats
3 Burpee over bar
2 Pushups
10/7 Cal. -
Conditioning Workout
5x AMRAP 4 min on 2 min off
8 toe to bar
16 alt. DB hang power clean
4 burpee box jump overcontinue where you left off
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Friday 2nd July 2021 Strength
Strength
Strength: 6*3
Hypertrophy 5*8Accessory
3 sets of 8-12 reps
Landmine SLDL
Abwheel roll outsWorkout
3 rounds
200m run
15 ring bicep curls
Max rep dips/push ups
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"Dead Man Walking" Workout
For Time:
30m Dual DB Front Rack Walking Lunge 15/10kg
30 Burpees To Target (15cm)
30m Dual DB Front Rack Walking Lunge 15/10kg
2:00 Rest
30m DB Overhead Walking Lunge 15/10kg
30 Burpees To Target (15cm)
30m DB Overhead Walking Lunge 15/10kg- Overhead walking lunge is done regionals style - one overhead, one on shoulder. Switch arms after 15m.
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Ulko WOD Workout
EMOM20
1) 10 double DB C&J
2) 10 double DB front squat
3) 10 double DB box step over
4) 12 box jumpCore
4x 30s on 30s off
- Tuck up
- Hollow hold -
Wednesday Metcon Workout
Week 9
Workout Definition
Row
600m at 6min test (or fast) pace, Rest 90sec,
200m at 1min test (or sprint) pace, Rest 3min,
500m at 6min test (or fast) pace, Rest 75sec,
175m sprint at 1min test pace, Rest 3min,
400m at 6min test (or fast) pace, Rest 60sec,
150m sprint at 1min test pace, Rest 3min,
300m at 6min test (or fast) pace, NO REST,
125m sprint at max effort
Total: 2450m