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-
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Every 2min for 16min: Strength
Every 2min for 16min:
3 Power clean ( no tng, as heavy as form allows)
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Conditioning + gymnastics + weightlifting + strength Strength
AM: 60 min
Warm up for 20 min
1.Conditioning
A. EMOM 30:
1) 40 Double unders
2) 15 KB swing - 24 kg
3) Recovery bike
HR 146/167
Cool down for 10 minPM: 140 min
Warm up for 20 min
1.Gymnastics
A. HSW practice for 10 min
- 21 m.B. Ring MU practice for 60 min
- RS 8 x 4
- TWB 2 x 3
- HTR 3 x 1
- 2 swing + 1 MU x 6 (+ 7 fails)
- MU as. 2 x 1
- Total of 8 MU2.WL
A. Power snatch + Hang power snatch
Heavy 1+2 for the Day3.Strength
A. Front squat 4 x 5 - not done, knee painB. EMOM12 - not done
4.Accessory
Eccentric knee extensions 3 x 15/side - 5 kg
Hip thrust 3 x 12 x 60 kg -
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AMRAP's Workout
AMRAP 4:00, rest 4:00:
400 Meter Run
25/20 Calorie Assault Bike (Row 30/25)
Max Power Snatches (35/25)AMRAP 4:00, rest 4:00:
400 Meter Run
20/15 Calorie Assault Bike (25/20cal Row)
Max Power Snatches (42.5/30)AMRAP 4:00:
400 Meter Run
15/10 Calorie Assault Bike (20/15cal Row)
Max Power Snatches (50/35) -
11.9.2017 35+ Workout
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Henkeli 170819 Workout
70min interval, 2min walk, 3 min jogging.
Try to keep heartrate n. 70 % from your maximum.