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-
Warm Up Workout
3min general wu
then
12min amrap
15cal erg
10-30s hs hold
10 scapula pull up
8/8 kb windmill- ergoissa vauhti kiihtyy jokaisella kierroksella, mutta muuten rauhassa ja laadukkaasti.
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EMOM x24 Workout
EMOM x 24
1) monostructural
2) 3-10 strict pull up/weighted/negative
3) 5-15+ push up
4) core of your choice -
And it's leg day again. Workout
15 min EMOM
*20 sec good morning hold, you choose the weight
*5+5 single leg KB deadlifts, you choose the weight
*20 sec Front rack KB wall squat hold (2x24/16kg)In a wall squat hold, athlete stays in a seated position back against the wall. KBs are held on the front rack.
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12 min EMOM: Snatch + snatch balance Workout
On the minute for 12 minutes: 1 snatch + 1 snatch balance. Use 2/3 of 1RM snatch.
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Night King Workout
4 rounds for time;
10 Power Cleans @60/42.5kg
20 Alternating Front Rack Reverse Lunges @60/42.5kg (total steps)
30 Russian KBS @32/24kg- Option: Replace PC with 10 Deadlifts
- 20:00 Time Cap
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Death by Wall Ball with a twist Workout
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Warm up Workout
2 rounds
1:00 single unders
10m inch worm
10m walking lunges
10+10 single leg hip bridge
10 dynamic squat strech
10 barbell muscle cleans -
The Ebbani Workout
14 Min AMRAP;
10 Front Squats 60/40kg
15 DB floor press 2x22.5/15kg
5 strict pull ups -
Accessory work Workout
3 rounds
15+15 bicep curls
10+10 courtesy lunges
8-12 ring push ups (feet on the wall ball, not in the ground) OR DB Soldier bench press
rest 2 min bwn