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-
Keskiviikko 06.04.2016 - Ft squats & Toes to bar Workout
3 Rounds for time:
5 Front squats 90/60kg
20 Toes to bar -
Weightlifting - Clean and jerk Strength
Weightlifting - Clean and jerk
Build up to a heavy set of 1 hang clean + 3 jerks
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Tiistai 25.10.2016 - Front squats & DU's Workout
For time
Buy in: 50 Box jump overs 24/20"
then 5 rounds of
12 front squats 40/30kg
48 double-underscash out: 50 KBS 32/24kg
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Maanantai 08.04.2017 - Rowing, KBS & Pull-ups Workout
3 rounds for time:
500m row
21 KBS 24/16kg
12 pull-upsTC: 14 minutes
Accessory:
15-20 min light smashing with lacrosse ball. Upper back, quads & hamstrings -
Hang power cleans Workout
10 Hang power cleans every 2:00 min
5 sets with 60/40kg
4 sets with 70/45
3 sets with 80/50
2 sets with 90/55
1 set with 100/60kg -
"Whitten" Workout
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Back squat + KBS Workout
Strength (total load)
5 rounds, every 4:00:
3 Back squat
15 KB swingScore = total KG lifted
Accessory:
A ) 4 sets of 20m weighted over head walking lunges, regionals style. (one dumbell rests on shoulder while the other is in a overhead lockout.) Switch hands half way.
Rest 2 minutes between sets.B ) 5 sets of 3 seated box jumps. As high as possible. Rest as needed.
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Triple AMRAP Workout
(Interval, reps)
2 minutes AMRAP of:
30 Box jumps 24/20”
30 KBS 36/28kg
30 Sit-ups
30 Burpee
30 Calories row
30 Wallball shots 20/14lbrest 2 minutes
4 minutes AMRAP of:
30 Box jumps 24/20”
30 KBS 36/28kg
30 Sit-ups
30 Burpee
30 Calories row
30 Wallball shots 20/14lbRest 4 minutes
8 minutes AMRAP of:
30 Box jumps 24/20”
30 KBS 36/28kg
30 Sit-ups
30 Burpee
30 Calories row
30 Wallball shots 20/14lb