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-
Pk jumppa Workout
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Fredag 26/1 2018 Workout
A: For time
30 Burpees Over the Barbell
15 Ground to Overhead 60/40
30 Burpees Over the Barbell -
Barbell cycling Workout
Every :90 Seconds x 5
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean
From the 1:00 – 1:30 – Change weights + RestRound 1 – 60%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%Rest 1:30 (7:30-9:00)
On the Minute x 5 – 1 Heavy Squat Clean
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WW 2018 Q2-Q3: BB complex Workout
Winter War 2018 - Qualifier 2 + 3
Total time 14 min, no breaks- RX
Event 2: 5 min AMRAP
Wall Balls: 4-8-12-16…
Toes-to-bar: 2-4-6-8…-
Event 3: 4 MIN AHAP
BB Complex AHAP:
1 x Squat clean*
1 x Hang squat clean*
1 x STOH (anyhow)-
Event 2 cont.: 5 MIN AMRAP
WB : …16-20-24-28…
TTB: …8-10-12-14…
Event 2 score is a combined score of the two separate sessions. If you finish at rep no 15 at round 4, continue with rep no 16..
Cleans can be done as a (hang) power clean + front squat. Squatting below parallel is required. No dropping the bb is allowed during the complex .
Post event 3 score as score.
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Kbs double under snatch Workout
For Time:
100 R. KBS (24/16kg)3’ Rest
On a 18’ Clock:
200 D.U
Then, AMRAP
21 Power Snatch (35/25kg)
15 Toes To Bar
9 Box Jump Over (24/15”) -
Barbell Cycling Workout
For Time:
21 Push Presses (70/47,5kg)
21 Front Squats (70/47,5kg)
21 Hang Power Cleans (70/47,5kg)Rest 2:00
15 Push Presses (80/55kg)
15 Front Squats (80/55kg)
15 Hang Power Cleans (80/55kg)Rest 2:00
9 Push Presses (85/60kg)
9 Front Squats (85/60kg)
9 Hang Power Cleans (85/60kg)Rest 2:00
6 Push Presses (90/65kg)
6 Front Squats (90/65kg)
6 Hang Power Cleans (90/65kg) -
Wod 2.0 Team workout Workout
3 people teams
1 500 m row
3 x rope climb
100 DU
3 x rope climb
80 x Wall ball
3 x rope climb
60 x ground to overhead (KB 20 kg/ 12 kg) (all need to min. 20 reps)
3 rope climb
40 x Pull ups
3 x rope climb
20 x HSPU
3 rope climb
90 x row over burpee -
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SPRINT // Double unders, Assault bike and Squat cleans Workout
For time
- 55 Double unders
- 21 Cals Assault bike
- 8 Squat cleans 80kg
Times to beat
Beginner athlete: 5min 29sec
Average athlete: 4min 34sec
Advanced athlete: 3min 39sec
Elite athlete: 2min 45sec
Regional athlete: 2min 23sec -
Back Squat Workout
TEMPO BACK SQUAT (20X1)
3 x 6
Heavier than last week.
Post loads to comments.
Exposure 7 of 8
Performance
For Time:
21-15-9
Front Squats 60/40kg
Ring DipsFitness
For Time:
21-15-9
Front Squats 60/40kg
Push-UpsPost time and Rx to comments.
