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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"Super Legs" Workout
5 Rounds for Time
20 Air Squats
20 Alternating Lunges
20 Alternating Split Squat Jumps
10 Squat Jumps -
Nanorosso 27.01.21 B Workout
Amrap 4
24 cal bike erg
24 alternating dumbell power snatch 24 kg
24 thrusters 35kg
Rest 4'
Amrap 4
18 cal bike erg
18 alternating dumbell power snatch 24 kg
18 thrusters 35kg
Rest 4'
Amrap 4
12 cal bike erg
12 alternating dumbell power snatch 24 kg
12 thrusters 35kg -
Gymnastics + strength Strength
120 min
WU for 20 min1.MU
- Drills
- MU 5x1 + 10x22.Squats
A. Back squat
5x70 % 62.5
5x80 % 72.5
2x85 % 77.5
3x90 % 82.5B. Front squat
6x65 % 52.5
6x75 % 55
6x80 % 65New set every 3 minutes
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Total workouts of the week Workout
Rest day, total workouts of the week 6 hours, x 4
Deload weekStrength & conditioning
Metcon x 2
Aerobic work x 2, 120 min
Upper body strength -
Squat - 1690 kgGymnastics
MU - 20
BMU -
BFLY - 50
BCTB -
HSW -Recovery
Sleep, 8+ hrs/week - 1/7
Avg. time to bed - 23:20
Avg. hours asleep - 7 h 45 min
Avg. cals/day - 2580 -