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-
Metcon Workout
12-15 Min EMOM of:
1st Min
One-Arm KB Swing Snatch (32/24Kg) 12 reps (6/side)
2nd
Double KB Clean & Jerk (2X24/16Kg) 6-8 reps
3rd Min
Rest -
Warmup Workout
AB 4mins Easy
*sprint last 10sec of each minute
+
2 Sets Each
10 Dual Kettlebell Clean
5 Burpee High Jump (perform burpee and jump as high as you can) -
Warmup Workout
3 Rounds - Increase pace each round (warm up in nature so last round is still moderate)
Run 200m
18 Feet on Box Pike Shoulder Taps
8 Bird-Dog/side (slow down for this) -
Metcon Workout
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Gymnastic strength Workout
30 reps accumulated of:
Strict Deficit Handstand Push Ups
Usa un deficit che ti permetta di fare 4-6 reps unbroken. -
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Gymnastic strength Workout
• 4 Sets of:
Two-Arm KB Russian Twist 20 reps unbroken alternate
(Seleziona un carico con cui lavorare bene ma in modo impegnativo)
Rest as need each sets -
Weightlifting strength Strength
• 3-3-3-3-3 of:
BB Hang Power Clean (0:03 eccentric in Hang)
Scaldati progressivamente e poi in 3 sets sali sino a una tripla pesante ma ben gestibile con cui senti
di avere altre 2 reps di margine. Poi con quel carico fai altri 2 sets.
Dal BB sulle anche fai 0:03 di eccentrica sino alla Hang un dito sopra ginocchio poi esplosivamente
giri al petto il BB. Fai così ad ogni rep -
Metcon Workout
For Time:
MB Wall Ball (9/6Kg) 10 reps
Double Unders 20 reps
MB Wall Ball 20 reps
Double Unders 40 reps
MB Wall Ball 30 reps
Double Unders 60 reps
MB Wall Ball 20 reps
Double Unders 40 reps
MB Wall Ball 10 reps
Double Unders 20 reps