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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6.3.2020 Masters SM Workout
Tempaus 1x2x70%, 1x2x75%, 1x80%, 1x85%, 1x90%, 1x95%, 3x1x85%-88%
Rive + työntö 2+1x70%, 2+1x75%, 1+1x80%, 1+1x85%, 1+1x90%, 1+1x95%
Etukyykky 1x3x82%, 1x87%, 1x3x82%, 1x90%, 1x3x82%, 1x92%
VAPU 5x3x80%
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Warm up Workout
A.
60s. Row / Bike2 rds:
8 Air squat
6 Push up
8 Lunges
6 Ring row45s. Row / Bike
2 rds:
5 Deadlift
5 Hang Power clean
5 Front squat
5 Press30s. Row / Bike
2 rds:
5 Snatch pull
5 Muscle snatch
5 Snatch balanceMobility:
- Lunge complex
- Pigeon stretch
- Couch stretch
- Front rack
- ShouldersWork on:
Power snatch / Power clean & jerk -
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Bike power with partners (for 3) Workout
- bike 60 cal (3 x 20 cal)
- dumbbell snatch x 40 reps (25kg or 15 kg)
- bike 60 cal
- overhead barbell walking lunge 3 x 12-14m (40kg or 20kg)
- bike 60 cal
- dumbbell snatch x 40 reps (30kg or 15 kg)
- bike 60 cal
- overhead barbell walking lunge 3 x 12-14m (45kg or 20kg)
- bike 60 cal
- dumbbell snatch x 40 reps (35kg or 15 kg)
- bike 60 cal
- overhead barbell walking lunge 3 x 12-14m (50kg or 20kg)
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Partner WOD Workout
Team of 2
Partner 1:
D.T.
5 Rounds For Time:
12 DL @70/45kg
9 H.P.Clean
6 STOHPartner 2:
5 Burpee
1 round (40m) Double KB Front Rack Carry @2x24/16kg
5 Burpee- After Partner 2 finish his/her round with the burpees, he/she has to switch with Partner 1, and Partner 2 starts D.T. The goal is to finish D.T. sooner than your partner
TC: 35'
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