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-
Power clean+Clean-7x1 Strength
Both lifts on the floor
1Power+1squat is 1rep
Athlete can choice Touch&go or Drop&go -
PRIIMA 9 metcon Workout
AMRAP20:
15 CALORIES BIKE
15 GOBLET SQUAT (KETTLEBELL)
20 ALT. HANG DUMBBELL SNATCHES -
4.12.2022 Shoulder Press & Strict Pull Ups Strength
Every 4:00 x 6
4 Shoulder Press
8 Strict Pull Ups -
3 x OTM8, 2min rest Workout
3 x OTM8, 2min rest between
1)
Odd: air runner
Even: 5-10 HSPU2)
Odd: ski erg
Even: 10-15 toes to Bar3)
Odd: bike erg
Even: 10 DB bench press -
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Weightlifting Workout
A: Tall snatch practice w. Light weight 5 sets
B: Power snatch doubles up to heavy
C: Power clean + push press + push jerk 3x1 @70-75%
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BASIC WOD: Mobility flow(overall) Workout
6x8min (48min)
1.) Upper body
• 10 crab extension
• 5 downdog+cobra+scorpion
• 5+5 wall lunge rotation
• 10 banded pull apart2.) Core work
• 10+10 hollowrock+superman
• 5+5+5 cat&cow + side to side
• 10 plank hold rotation3.) Lower body
• 10m dragon walk/ cossack walk
• 10 90&90 switches + hip open
• 5+5 box step down
• 5 downdog+ pigeon