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-
-
Superman 3/3 "Legs and Full body" Workout
Bike 10 mins + Row 5 mins for Wu
Every 1:00 for 5 mins: 2 * DKB Clean + 5 * DKB Goblet squat (RX 70% bodyweight)
Every 0:30 for 5 mins: 2 * DKB Squat Clean (RX 70% bodyweight)
Every 2:00 for total of 100 front squats (RX = bodyweight), divided however you like.
3*15 Box step (60cm)
3*15 deck squats
3*20 DDB man-makers
3*20 sit-ups -
Weightlifting strength Strength
• 1-1-1-1 of:
BB Squat Snatch
1RM
Poi con il 90% 1RM fai altre 3 serie. -
-
-
-
-
C. Odd-Object practice Workout
3 RFQ:
6 Box Jump Overs (40"/30")
10 Single Arm Hang Kettlebell Snatches L 24kg
10 Single Arm Hang Kettlebell Snatches R 24kg
2 min rest -
B. Conditioning Workout
3 Rounds:
100 Double Unders
20 Barbell Facing Burpees
10 Power CleansRound 1: 85kg
Round 2: 95kg
Round 3: 105kg -
A. Pausing Power Clean Workout
On the 1:30 x 5:
1 Pausing Power Clean*
1 Power Clean- Two pauses on the repetition.
- 2 Second Pause at Knee
- Second Pause in Catch