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-
CINDY with Pair Workout
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Torstai 11.7.24. FN BASIC Workout
Warm up
2 rounds
2 min cardio
5+5 single leg rdl
5+5 db upright row
10 db snatches
10 goblet squats
then some prep for power snatches with barbell and start wodStrenght
Power Snatch 6x6 reps,building in weights
go new set every 2:30 minutes. Start very lightMetcon
10 min amrap with partner
10 burpee pull ups
20 wall ball shots
30 weighted syncro russian twits (10kg plate, feet on the ground) kunnon kiertoa.
you go, I go! -
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13.7.2024 Power Clean + Push Jerk ( Basic + Prep. ) Strength
Power clean + push jerk
6 x 2+2 @ 70%, go EMOM
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13.7.2024 3 pos Snatch ( Basic + Prep ) Strength
3-Position snatch
(Floor, below the knee, above the knee) – 10 x 1+1+1 @ 70%, go EMOM
Do each set @ 70% 1RM snatch
– This is an unbroken set of full snatch (from the floor) + low hang snatch (below the knee) + hang snatch (above the knee), do not drop the bar between the lifts in the set. -
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Bench Press & Weighted Pull-ups Strength
8 sets of Bench Presses & Weighted Strict Pull Ups
Sets 1-2: 5 @ 65% + 5
Sets 3-4: 3 @ 75% + 3
Sets 5-6: 1 @ 85% + 1
Sets 7-8: 1 @ 85-90% + 1
- Rest 2min btw setsScore: Weight for Bench Press
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Quality time Workout
For quality w/ partner, divide anyhow, YGIG:
1000-1600m run (together)
200m s.a. farmer's carry (divide anyhow) (2x24 / 24+16 / 2x16)
100-200 sit up
200 ring row
1000-1600m run (together)@ zone 2-3 / RPE 6-7
TC: 36Huomioita: Farmarikannossa molemmat kuulat kulkee koko ajan mukana, pari saa päättää miten.