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-
Rest day Workout
Total workouts of the week 14 hours, x 9
Sick/rest from Saturday until Wednesday 12.-16.8.2017Metcon: ma, ti, to, pe
Aer: ke
Squat: 3225 kgGymnastics:
C2B -
Pull up 120
T2B 35
HSPU -MU 16 ti, to
BMU 10 pe
HSW ma, ti, to, peSleep 3/7, avg. 23.50
-
-
TTP recovery session Workout
60 min
Step #1 – Breath work and warm up flow
1. Diaphragm awareness / release drill (5 to 10 reps)
2. Flow sequenceStep #2 – Main recovery work
For 20 to 30 minutes at relaxed pace (HR @ 120 – 140)
2 Turkish get up
4 Windmill
6 Overhead reverse lunge
8 Clean and Press
10 Front squat
12 Russian KB swings
50 m Rack Walk
200 m jog
Note. All reps are per arm on each movement
> 8 kg KB
125/147Step #3 – Shoulder recovery flow
-
-
-
10-Minute AMRAP (Wall Balls, Box Jumps, and Double Unders)...and some yoga. Workout
10-Minutes AMRAP of:
10 Wall Balls (14lb/9' Target)
15 Box Jumps (24")*
20 Double Unders***I did step-ups.
**My double unders were pretty awesome this morning. ;)My lats are blasted, but my hips now feel incredible thanks to a great yoga class (immediately following CF).
I skipped Shoulder Press, because my shoulders need a break.
BW: 128.5
Rounds: 5 + Wall Balls -
Power Clean/200 Row/C2B Workout
3rds
1min Power Cleans 155# (12, 11, 12)
1min rest
1min 200 Row
1min rest
1min C2B (19, 15, 17) -
MAKIA HIIT 1M3 Workout
4 liikettä / 4 kierrosta. 20 s on/20s off.
Toista liikettä neljä kierrosta, jonka jälkeen siirry seuraavaan liikkeeseen.
LIIKKEET:
1. punnerrus
2. vatsa
3. kyykky
4. yleisliike -
-
"D.T" Workout
35+
Five rounds for time of:
70/47,5kg Deadlift, 12 reps
70/47,5kg Hang power clean, 9 reps
70/47,5kg Push jerk, 6 reps