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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16 min AMRAP: Overhead Lunge / Burpee / C2B Workout
16 min AMRAP:
• 8 Plate Overhead Lunges 25/15#
• 8 Burpees
• 8 Plate Overhead Lunges 25/15#
• 8 Chest-to-bar Pull-ups
Use a bumper plate for the overhead lunges. Each lunge is 1 rep, so to complete 8 reps perform 4 walking lunge steps per leg. Goal: complete 8 rounds. -
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10 min E2MOM: 3 x power clean + 3 x push jerk Strength
10 min E2MOM:
• 3 Power Cleans
• 3 Push Jerks
Increase weight to finish heavy. Recommended percentages: 45%, 55%, 65%, 75%, 85% of 1RM Push Jerk. -
Main WOD: “Thruster Hell” Workout
For Time (Cap: 15 Minutes)
5 Rounds:
• 12 Dumbbell Thrusters (12/10 kg) (Full squat + press overhead, unbroken if possible!)
• 10 Burpees Over Dumbbells (Explosive movement, keep moving!)
• 8 V-Ups or Hanging Knee Raises (Core engagement to support thruster stability!)🔥 Strategy:
• Keep a steady pace on thrusters—don’t burn out early.
• Burpees are a grind—stay moving, even if it’s slow.
• Core work at the end keeps form sharp for later rounds.Scaling Options:
• Use lighter dumbbells for thrusters (10/8 kg or less)
• Step over dumbbells instead of jumping for burpees
• Substitute sit-ups for V-ups if neededThis will torch your legs, shoulders, and lungs! Let me know if you need modifications!
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Warm-Up WOD: “Thruster Prep” Workout
(5-7 minutes, designed to activate muscles for thrusters)
3 Rounds:
• 10 Air Squats (Focus on depth and control)
• 8 Shoulder Taps (each side) (Core activation for stability in thrusters)
• 6 Dumbbell Front Squats (light weight) (Get comfortable with the front rack position)
• 4 Dumbbell Strict Press (light weight) (Warm up the shoulders for overhead work)🔥 Goal: Increase heart rate and prep movement patterns for thrusters.
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3.2.25 Strength
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7.9.25 Strength
CLOSE GRIP BENCH PRESS
4x6
- lisää viime viikosta
- eli kapea ote tangosta ja kyynerpäät lähemmäs kylkiä (menee enemmän ojentajille)
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7.2.25 Strength
4/4/4/4
- vikaa kertaa nelosia!
- lisää viime kerrasta
- jalat esim levypainon päällä (20kg) pidä sama levypaino jatkossa aina