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-
Additional extra: Stiff-legged deadlift and negative dips Workout
Stiff-legged deadlift
4x8r
Leave 3-4 reps in the tank.
Rest as needed.Negative dips
Choose one of the following set/rep scheme:3x1, 5x1, 3x2
4x2, 4x3, 5x3
4x4, 4x5, 5x51rep is 10s. descend from top to bottom.
If negative dip are too hard, you can do bench dips instead.
Then choose one of the following set/rep scheme:3x2, 5x2, 3x4
4x4, 4x6, 5x6
4x8, 4x10, 5x10 -
Soutu - Assault bike w. burpees / SkiErg - Bikerg w. burpees Workout
Aikaa vastaan:
500m soutu
5 burpee
50cal Assaultbike
5 burpee
400m soutu
5 burpee
40cal Assaultbike
5 burpee
300m soutu
5 burpee
30cal Assaultbike
5 burpee
200m soutu
5 burpee
20cal Assaultbike
5 burpee
100m soutu
5 burpee
10cal Assaultbike
5 burpee
100m SkiErg
5 burpee
10cal BikeErg
5 burpee
200m SkiErg
5 burpee
20cal BikeErg
5 burpee
300m SkiErg
5 burpee
30cal BikeErg
5 burpee
400m SkiErg
5 burpee
40cal BikeErg
5 burpee
500m SkiErg
5 burpee
50cal BikeErg
5 burpee -
WOD 110512 (Pushmore) Workout
As part of your warm-up, mobilize the following pieces:
- Hip external rotation
- Shoulder external rotation and overhead position
Then:-
In 18 minutes, complete as many rounds as possible of:
3 Power Cleans
3 Front Squats
3 Push Press
3 Back Squats
12 Push Ups
*Barbell @ 45kg/30kg.
Beginner: Scale movements and load a necessary.
Advanced : Barbell @ 60kg/40kg.Warm up : 15 Overhead Squat / 8 Handstand / 8 TTB / 5 RD / 5 Pullups / 100 Skips
Result: 45KG BB - 9R
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B. Strongman conditioning Workout
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Ei kättä jalkaa eikä yhtään leukaa Workout
A.
5 sets:
6 Frontsquat (2 sec pause)
12 DipB.
4 sets:
8+8 Bulgarian split squat (2xKB)
8+8 One leg ham raiseC.
5 sets:
10 Strict HSPUD.
5 sets:
10 Bicep curl (barbell)
10 Skull crusher (DB)E.
Core
2xTabata -
Single arm KB clean & jerk 3x8 Strength
Four sets of eight kettlebell C&J's with alternating hands. 16 per set in total.
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8.2.2021 Russian Deadlift Workout
Maastaveto 5 x 5 x 85%
Työntöotteella penkkipunnerrus
6 x 4, samat painot kuin viime viikolla
Dippi telineessä 4 x 8
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Total workouts of the week Workout
Rest day, total workouts of the week 11 h, x 6
Strength & conditioning
Metcon: x 1
Aer: x 1, 60 min
Squat: 1600 kg
BB: x 2Gymnastics:
MU - 44
BMU - 18
Bfly - 75
BCTB -
HSW - 70 mRecovery:
Sleep 2/7
Avg. 23:35
Avg. 7 h 35 min
EA -
