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-
ERG + SQUATS + PUSH UPS // MURPH Build up Workout
30 MIN AMRAP
- 2 Min erg
- 50 Air squats
- 25 Pushups
Score is total amount of reps - Every 10 secs on the erg counts as 1 rep
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Hemma fit Workout
A: 6x30 on/30 off jump rope
B: Bulgarian split squat 4set
C: 5rft
200m run
5 ring kte
10 rkb swing @24kg
20sek Wall sit
D: SL calf raises 3x15 -
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29.4.2023 Big Shoulders Workout
Seated Triceps Extension w/ DB 3 x ( 10 + 10 ) Rest 2:00
Chest Supported Dumbbell Row 4 x 10 Rest 2:00
Shoulder Press Behind Neck 4 x 8 Rest 2:00
One Arm DB Shoulder Press 4 x ( 6 + 6 ) Rest 2:00
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1000+3+1000 Workout
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BBC Weightlifting - Lauantai Workout
WARM-UP
3 rounds of:
:45s bikie erg
5 Upright rows
5 Overhead squats
5 Snatch grip sotts press behind the neck
5 Low hang snatches
:45s row erg
3 Burpees
3-5 Chin-ups
3 High box jumps
SNATCH
Snatch,
3 sets of 2 @ 86%
2 sets of 2 @ 90%
Percentage of snatch 1RM
Lift every 2:30
CLEAN AND JERK
Clean complex: (Clean pull + Hang clean + Front squat + Clean + Jerk)
3 sets @ 86%
2 sets @ 90%
Percentage of C&J 1RM
Lift every 2:30
BACK SQUAT
4 @ 85%
3 @ 88%
2 @ 90%
4 @ 88%
3 @ 90%
2+ @ 93%Max reps on the last set of back squats.
(OPTIONAL) BONUS
Accessory work:
3-5 rounds of:
3-6 Strict weighted pull-ups
8 Seated Z-press with barbell
15 Banded glute bridges
20 Alternating leg V-ups
15 Spanish squats
15 Hip extensions on GHD
Not for timeOR
Conditioning:
Every minute on the minute for 24:00 minutes of:
1) 14/11 Calories ski erg (:45s)
2) 6 Touch and go snatches @ 40-50% (:30s)
3) 50 Double-unders (:30s)
4) 5-7 Burpee pull-ups (:30s) -