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-
Endurance WOD Workout
On the 6:00 x 6 rounds:
20 deadlifts 50/30 kg
1 200/1 000 m bike
3 rope climbs -
BBC Weightlifting - Week 45, day 4 (viikko 11) Workout
RECOVERY
10-15:00 minutes of banded march.
45-60 minutes of zone 2 bike, row, ski, swim etc.
Zone 2 -sykealue on 60-70% maksimisykkeestä
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PRVN60 10.11 Strength Strength
Every 4min for 16min
1 power clean + front squat
rest 30sec
1 squat clean + front squat
rest 30sec
1 squat clean + split jerk -
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La 11.11.2023 perus: penkki2 Strength
Vauhtipunnerrrus Max1
-eli ykkösillä päätyyn asti, ei kuitenkaan fail!!Pystypunnerrus 3x1xMax3
-eli viime viikon kuormalla 3x1Etuheilautus kahvakuulalla 3x15 / käsi
-yhdellä kädelläJalkanostot maaten 5x8-15
-lisäpaino (kumppari tai kässäri) -
Conditioning Workout
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4x1 Pause Snatch Deadlift Strength
4x1 Pause Snatch Deadlift @100% 1RM Snatch
- 20sec Pause Below The Knee
- Rest 2min btw sets -
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OPTIONAL LONG ENDURANCE Workout
WARM UP
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCEAMRAP 40-60min
4min easy machine
20-50 DU
20-50m farmer carry
10-20 GHD sit up / or V up
Not too fast, just move!!!
PK 1-2, not too FAST !!!COOLDOWN
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE" -
Partner work Workout
W/ partner, YGIG - E4MOM x4
2-4 rope climb / 4-8 lying-to-standing
16-24 s.a. db snatch (22,5 / 15)
16-24 cal air bike / bike ergTreenin flow: Pari suorittaa yhteensä annetun toistomäärän, vain toinen pareista työskentelee kerrallaan
Tavoite: Työaika ~2min / kierros.
Rasittavuus: RPE 7-8
