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-
Deja vu.. nope Workout
AMRAP 4
2-4-6-8-10...
Alternating Dumbbell Power Snatch, 25/17.5kg
Handstand Walk, 8m
Rest 2 mins
AMRAP 4
2-4-6-8-10...
Burpee Box Jump, 30/24 in
Handstand Walk, 8m
Rest 2 mins
AMRAP 4
2-4-6-8-10...
Bar Muscle-up
Handstand Walk 8m
Scaling
Level 3: Prescribed
Level 2:
Snatch 22.5./15kg
burpee box jump 24/20
banded bar MU
Level 1:
Snatch 17.5./12.5kg
1-2-3-4-5.. burpee box jump 24/20
low bar MU -
Gymnasty strenght Strength
500m ski erg
3x
10 straight arm band pull apart
10 hollow rocks
5 push ups
Weighted Strict C2B Pull-up 5-4-3-2-1-2-3-4-5, using heaviest weight per set
Weighted Strict Ring Dip 5-4-3-2-1-2-3-4-5, using heaviest weight per set
rest as needed b/w sets
use a dip bar
to scale:
pull ups on a low bar, legs on the bench
dips on the box feet on the floor -
-
Gymnastic strength Workout
For time:
Strict Pull Ups 30 reps
2:00 rest
C2B Pull Ups 40 reps
2:00 rest
Pull Ups 50 reps -
Strength Strength
• 8-8-8-8 of:
BB Back Squats
8 @ 8 RPE (-10%) (Load Drop)
60% 1RM 8 reps
65% 1RM 8 reps
70% 1RM 8 reps
60% 1RM 8 reps -
Strength Workout
• 3 Interval of:
BB Back Squats
80% of 8 @ 8 RPE 1:00 @ max reps
1:00 rest each interval -
Strength Strength
• 10-10-10-10 of:
BB Push Press
10 @ 8 RPE (Load Repeat)
55% 1RM 10 reps
60% 1RM 10 reps
65% 1RM 10-10 reps -
Weightlifting strength Strength
• (1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1) of:
BB Squat Clean + Front Squat + Squat Clean
Scaldati progressivamente e poi in 3 sets sali sino ad una (1+1+1) pesante ma ben gestibile e
ripetibile per altri 3 sets. -
Strength Strength
• 8-8-8-8-8 of:
BB Back Squats
90-95% of 8 @ 8 RPE 8-8-8-8-8 reps
Use load of last week 8 @ 8 RPE -
Metcon strength Workout
• 3 Interval of:
BB Back Squats
80% of 8 @ 8 RPE 1:00 @ max reps
1:00 rest each interval