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-
Gymnastics & conditioning Workout
125 min
1.MU
- 10x12.Metcon
A1. 7-minute AMRAP
15 – 12 – 9
CTB
Wall ball
THEN
Bike for calories in the remaining time
Reps: 22 calRest 3-minutes
A2. 7-minute AMRAP
15 – 12 – 9
Pull up
Power clean and jerk @ 42.5/30kg (95/65lbs)
THEN
Bike for calories in the remaining time
Reps: 7 calRest 3-minutes
A3. 7-minute AMRAP
15 – 12 – 9
Overhead squat @ 42.5/30kg (95/65lbs)
Toes to bar
THEN
Bike for calories in the remaining time
Reps: 10 calRest 3-minutes
A4. 7-minute AMRAP
15 – 12 – 9
BBJO
Wall ball
THEN
Bike for calories in the remaining time
Reps: 2 cal -
Accessory Workout
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Gymnastics + conditioning + strength Strength
AM: 110 min
1.BMU
- 20 reps2.Conditioning
A. EMOM25
1) 10 cal bike
2) 8 CTB + 25 DU
3) 12 cal bike
4) 8 TTB + 6 BTT
5) restB. Easy AB for 20 min
PM: 75 min
Strengh
Back & shoulders
- Weighted chin up 4x6
- Incline bench press 3x8x27.5
- Shoulder press 3x8x27.5
- Arnold press
- Lateral raise
- Face pull
- Sa. DB row
- Rear deltoid -
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For time Workout
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BBC Weightlifting - Snatch & CJ Workout
"Snatch
A) Nousu raskaahkoon raakaan tempaukseen 10 minuutissa. Ei maksimia!
B) 10 x 2 Power snatch, every :30s - moderate weight
A) Nousu raskaahkoon Clean & jerk ykköseen 10 minuutissa. Ei maksimia!
B) 10 x 2 Power clean & Push jerk, every :30s - moderate weight "