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-
Pressing+ wall ball Strength
5x supersets
-8 shoulder press
-12 wall ball 7-8kg/ 5-6kg*build to heavy shoulder press
*2min rest
*mark the shoulder presses weights on result -
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Seppo with a twist Workout
50 back squats with 100kg
50 deadlifts with 100kg
Try doing as long sets as possible. -
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OPTIONAL Accessory Workout
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Extra Credit 20-08-2023 Workout
OPTIONAL COOL DOWN
FOR QUALITY
20-10-5-10-20
Banded Lat Pushdowns
Banded Upright Rows
Banded Bicep Curls
-Rest as Needed b/t Sets- -
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CF Specific Workout
12 min AMRAP of
400 m Run (
2 Rope Climbs 15 feet (457 cm)
15 m Front Rack Walking Lunges 50/35 kg
If you cannot run substitute this with 500m/450m row or 1000/900m Bikeerg. -
Squat clean technique + strength Workout
A,
Every 2 min for 8 min: (4 sets)
1 Paused* Squat Clean.1 Squat Clean- Pause=3 sec pause in bottom positioj .=20 sec pause
Weight: 75%+ of 1 RM Clean
- Pause= 3 sec in the bottom
rest 2 min
B,
Every 2 min for 8 min: (4 sets)
1 Squat CleanWeight: 85%+ of 1 RM Clean
rest 2 min
C,
Every 2 min for 8 min: (4 sets)
3 Paused Clean Pulls