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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Gymnastic Metcon Workout
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A. 3-Position Pausing squat clean (Technique) Strength
5 Complexes, building to a moderate:
- 1 Rep from the High Hang (pockets)
- 1 Rep from the Hang (1" above knee)
- 1 Rep from the Floor -
Every 5 min x 3 Workout
Every 5 min x 3 (total 15 min)
12 toes to bar
10 box jump 50/60cm
8 push press 60/40kg
6 devils press 25/16kg
20 cal ergo -
Warm up and strength Workout
3 rounds
10/8 cal bike or row
10 passthroughs
10 DB press4 rounds for quality
20 barbell curls
15 tricep extensions with DB
10 strict press
1:00 plank -
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Weightlifting strength Strength
• 8 Min EMOM of:
BB Clean & Jerk
75-80% (2+1)RM (2+1) reps
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go. -
Warm up, WOD and cool down Workout
3 rounds
10/8 cal bike or row
10 good morning
10 DB push pressSpend 8:00 warming up pull-ups thrusters.
EMOM x 15
Min 1: 10 burpees
Min 2: 10 pull-ups
Min 3: 10 thrusters 95/65Cool down
5 rounds
1:00 easy row or bike
Farmers carry up and down gym (lightweight)