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-
11-11-14 Back Sq, H Cleans, Deadlifts Workout
4Rnds: 5 Hang Cleans (185lbs), 5 Back Squats (275lbs), 5 Deadlifts (365lbs)
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Sock hop Team of 3-2R Workout
100 cal ROW
100 Box jumps 30 inch
100 Power cleans R1 60kg, R2 50 kg
100 barbell facing burpees -
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Squatting Grasshopper Workout
10 Front Squats, 1 Grasshopper
9 Front Squats, 2 Grasshopper
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1 Front Squat, 10 Grasshopper155lbs/95lbs on Front Squat
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Gymnastics + weightlifting + conditioning Strength
150 min
Warm up EMOM14 + 6 min mob.
1.Gymnastics
A. RMU Practice
- Drills: RS, TWB, HTR
- MU 7 x 1
- MU assisted 3 3 2 2
- Total of 17 MU2.WL
A. Every 20 s. for 10 minutes:
Power Clean and Jerk @ 4 RM Power clean weight - 55 kg
- Harjoitellaan raskaiden ykkösten tekemistä ”jätkäntyöntönä”, eli työntö suoraan rinnallevedon vastaanotosta3.Conditoning
A. HS Walk practice for 10 minB. Every minute on the minute for 12 minutes:
Even: 14-18 Wall balls @ 14 lbs - 14
Odd: Unbroken HS Walk
- 2.2, 0, 1.4, 1.8, 3.1, 2.8 m.4.Accessory
4) 4 x 6-10 False Grip Foot Elevated Ring Rows - 8 7 7 6
B) 4 x 6-10 Stationary Dips - 8 6 6 7
C) 4 x 8 Supinated Lateral DB Raises - 1.5 kg
- Alternate movements, rest 90 s. between- -
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CFFB + a farmer carry Workout
Bench
5X 155(75%1rm)
3X 185 (85%)
2X 205 (95%)
1X 215( 1rm)
Thats a new PR for me on bench!Strict Dips
3X15 (1 min rest)Chin Ups
3X15 (1 min rest)
I couldn't make it through the last set, I only did 4, and all of those probably would have been no reps if someone was watching.Farmer Carry
45# ea hand, .25mi AFAP- 4:00 -
Strength Strength
• 3-3-3-3-3-3-3-3 of:
BB Push Press
3 @ 9 RPE
80% 1RM 3 reps
85% 1RM 3 reps
85-90% 1RM 3 reps
80% of 3 @ 9 RPE 3-3-3-3-3 reps (X221 tempo)