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-
19.7.2024 Warmup Workout
800m Jog
+
2 Rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
+
Build to workout weight for overhead squat
– Kipping Toes-to-Bar Complex – between OHS sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
3 Rounds @ increasing pace (from easy to workout pace)
200m Jog/Run
4 Overhead squats @ workout weight
6 Toes-to-bars -
Deadlift 7x3, 1x3+ Strength
• 1 set of 3 reps at 60% NT1RM
• 1 set of 3 reps at 67.5% NT1RM
• 5 sets of 3 reps at 72.5% NT1RM
• 1 set of 3+ reps at 72.5% NT1RM -
19.7.2024 Dip & Row ( Basic & Prep. ) Workout
** Alternate A1 / A2**
A1. Strict dip – 3 x 6 @3/2/2 RIR, Rest 1:00 before A2
A2. Pendlay row – 3 x 6-8 @ RPE 8 (2 RIR on all sets), Rest 2:00 before A1 -
-
Three triplets (main site Monday 191118) Workout
For time:
1 round of
- 150 double-unders
- 30 push presses, ½ body weight
- 6 legless rope climbs, 15 ft.
Then, 2 rounds of
- 75 double-unders
- 15 push presses, ½ body weight
- 3 legless rope climbs, 15 ft.
Then, 3 rounds of
- 50 double-unders
- 10 push presses, ½ body weight
- 2 legless rope climbs, 15 ft.
-
Teams of 4 Workout
3km run
Then in teams of 4 (2 ath work/2 ath rest)
2 rounds
40 power clean (60/40)
40 gorilla box jump
40 power clean and jerk (60/40)
40 synchro burpeeTime cap 40min
-
-
-
11.7.2024 Workout
EILINEN tai
Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min
EMILIO ESQUEDA alla oleva tai perjantai
TALL MUSCLE CLEAN + TALL CLEAN + FRONT SQUAT - POWER JERK + REBOUND SPLIT JERK *split jerk 2+2 both side **jätä tanko suorille käsille viimeisen front squat-power jerk compleksin jälkeen ja jatka suoraan rebound split jerk compleksiin
3-4x[2+2+2+4]@25-30% jerk-%, rest btw sets 2minDIP CLEAN HIGH PULL *full foot + DIP NINJA CLEAN + FRONT SQUAT + SPLIT JERK *ninja=no feet *split jerk 1+1 both side
1+2+2+2@barbell, 1+2+2+2@up to 65 jerk-%, rest btw sets 2min *example of rise 50-55-60%RDL *sn grip
5@50%, 3x5@60%, sn-%, rest 2min
SUPERSET: quality : 3 rounds, no shoes
20x GLUTE BRIDGE
5x BOX JUMPS
30sec MILITARY PLANK
20x CALF RAISE *bw -