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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Aerobic work + gymnastics + weightlifting + strength Strength
AM: 30 min
60 s. run/60 s. walk
4.4 km, 6.56 min/km
HR 128/159PM: 150 min
Warm up for 20 min1.BCTB
- Bfly x 40
- BCTB x 25 (singles)2.WL
A. Every 90 s. x 4:
1 Snatch pull
1 Snatch below the knee
1 Snatch above the knee
1 OHS
x 70-75 %
- 38.5, 38.5, 40, 40 kgB. Consistency work for snatch:
Every 30 s. x 1 Snatch x 70% for 10 rounds (5 minutes)
- 38.5 kgRest 2.5 minutes
C. Repeat B
- 38.5 kg3.Strength
3 sets of:
8+8 Reverse back rack lunges
New set every 3 minutes
- 45 kg4.Accessory
20-18-16-12-10 Double BD box step overs 2x15kg
*After each set do: 30 s. L-sit hold > 15 s. -
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Extra Credit 15-02-2020 Workout
Three Way Thoracic Spine Foam Rolling x 60s each
Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale -
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WOD 14/09/19 Workout
In Team of 2.
3 RNDS ( I go you go): (wod del 17/11/2018)
800M Meter Run / 600W mt Run (partners must run together)
60 Power Snatches 40/30
40 Overhead Squats
20 Bar-Facing Burpees
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