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-
Metcon strength Workout
5 Interval of:
BB Power Snatch (35/25Kg) 1:00 @ max reps
1:00 rest each interval -
Strength Strength
5-5-5-5 of:
BB Back Squats
5 @ 8 RPE (-10% Load Drop)
70% 1RM 5 reps
75% 1RM 5 reps
75-80% 1RM 5 reps
65-70% 1RM 5 reps -
Strength Strength
5-5-5-5 of:
BB Bench Press
5 @ 8 RPE (-10% Load Drop)
70% 1RM 5 reps
75% 1RM 5 reps
75-80% 1RM 5 reps
65-70% 1RM 5 reps -
Metcon Workout
16 Min EMOM of:
1st Min
BB Back Squats
75% 1RM 4 reps
2nd Min
Ring Muscle Ups 3-6 reps -
CONDITIONING Workout
3-5 rounds, rest as needed
between1) 10m HSW or 20 Wall
facing Shoulder Taps
2) 5+5 Dragon Lunge
3) 1-2 Skin the Cat
4) 10m+10m Single Arm
Farmers Carry
5) 10-20 Landmine Twist
6) 800m run or 4min
machinesRPE 2-3
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GYMNASTIC SKILL Workout
2-4 rounds, rest as needed:
1) 3-6 Russian Dip
2) 10 Ring row to BellyRPE 3 to 4
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Such a Jerk Strength
3 min ski erg
then 3 rnds
10 alt. step back lunge
5 single arm ring row
7 banded dead bugs
Behind the neck push jerk in split
7 sets of 3 reps
go every 2 min
start at 45% of 1 rm
sent video of your first set to Minna -
Pe 23.9.2022 penkki: max Strength
Kapea vinopenkki 3x3 (noin 80% viime perjantain kuormasta)
-jyrkkä kulma noin 75astettaPenkki käsipainoilla 2x20
Dippi 2x20
Hauiskääntö, myötäote 2x20
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