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-
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3.9.2019 CF Workout
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Onsdag 25/9 2019 Workout
A: Bygg till tungt complex (tc: 12 min)
1 clean deadlift +1 clean pull + 1 full clean
B Partner WOD
13min amrap
40 DU
20 TTB
30 DU
20 power snatch 40/30
20 DU
20 m hsw/bearcrawl
Split reps -
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Strength Workout
• N-N of:
BB Push Press
85-90% of 2 @ 9 RPE N-N reps
N reps = near failure max reps (1-2 reps buffer)
Prendi l’85-90% del 2 @ 9 RPE trovato prima e con quel carico fai 2 sets a quasi max reps meno 1-
2 reps di buffer. -
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24.9.2019 Workout
AMRAP 20
48 Kb Swing 32/24kg
4 Clean & Jerk 100/70kg
14 Step over box w/ KB 32/24kg
8 HSPU -
Get better at Bar muscle-ups // Pullups Workout
3 - 5 rounds for quality
Each set should be as unbroken as possible - If you break up the set, take a little break and start next round
- 1 Bar muscle ups
- 1 Breath break
- 2 Bar Muscle ups
- 2 Breath break
- 3 Bar Muscle ups
- 3 Breath break
- 4 Bar Muscle ups
- 4 Breath break
- 5 Bar muscle ups
REST AS NEEDED BETWEEN ROUNDS
Scaling options if you can't do a Bar Muscle up
Do strict pullups/strict c2b instead and try to maintain a 1 second hold on the top of each pullup
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