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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Extra Credit 05-01-2020 Workout
Banded Pull-aparts: 3 x 25. Rest 60s.
- Use a supinated grip (palms up) -
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WARM-UP Workout
3 rounds:
12/9cal Row
9 Double KB Deadlift
7 Double KB Hang Clean
5 Double KB Front Squat
3 Double KB Jerk
Thoracic Flow video
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3.1.2020 Workout
AMRAP 2
15 thrusters 42,5/30kg
9 Bar over burpees
18 deadlift 42,5/30kgRest 2 min
AMRAP 3
15 thrusters 42,5/30kg
9 Bar over burpees
18 deadlift 42,5/30kg
12 db snatch 22,5/15kgRest 2 min
AMRAP 4
15 thrusters 42,5/30kg
9 Bar over burpees
18 deadlift 42,5/30kg
12 db snatch 22,5/15kg
21 power clean 42,5/30kgRest 2 min
AMRAP 5
15 thrusters 42,5/30kg
9 Bar over burpees
18 deadlift 42,5/30kg
12 db snatch 22,5/15kg
21 power clean 42,5/30kg
15 Bar Muscle upIntervalli tykitys. Ensimmäisestä setistä alkaen täysillä. Välissä palaudutaan mitä palaudutaan.
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4.1.2020 Workout
Upper body mobility
10 reps each 3 sec hold
Cat-Cow
Down dog
Upward facing dog
Table pose
Bridge1:30 each pose
L+R Threading the needle
L+R Eagle
L+R Band to rig lats stretch knuckles down
L+R Band to rig straight hand lats stretch (Stand straight)
L+R Archer with band
L+R Triceps stretch elbow against bench -
Metcon Workout
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Strength Strength
• 5-5-5-5-5 of:
BB Front Squat
5 @ 8 RPE (-5% Load Drop)
70% 1RM 5 reps
75% 1RM 5 reps
80% 1RM 5 reps
75% 1RM 5-5 reps -
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Metcon Workout
• 5 Min AMRAP of:
Assault Bike 27/18 Kcal
Then;
BB Power Clean (60/40Kg) 3 reps
Standard Push Ups 6 reps
Air Squats 9 reps
Max round in time remain
5:00 rest
5 Min AMRAP of:
Assault Bike 21/15 Kcal
Then;
BB Power Clean (70/50Kg) 3 reps
Standard Push Ups 6 reps
Air Squats 9 reps
Max round in time remain
5:00 rest
5 Min AMRAP of:
Assault Bike 15/10 Kcal
Then;
BB Power Clean (80/55Kg) 3 reps
Standard Push Ups 6 reps
Air Squats 9 reps
Max round in time remain
