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-
4.11.22 KUNTO Workout
6x 4min Amrap, 2min rest between set
Alternate A&B (3x both)A)
13/10 cal bike
20 plate ground to oh @20/15kg
20 jumping lunges
max reps v-upsB)
13/10 cal bike
20 kbs @20/16kg
20 goblet squats @20/16kg
max reps abmat sit ups -
BBC Weightlifting - Friday session Workout
A) Snatch EMOM 10:
Power snatch + hang power snatch @ 68%B) Clean and jerk EMOM 10:
2 x (Power clean & jerk) @ 68%C) Back squat EMOM 10:
2 back squats @ 60%D) Accessory:
3x
30 Russian twists
20 Slow knee tucksBonus:
6 x 10 Banded CTB pull-upsReverse hyper, 4 x 15
Sandbag goodmorning, 3 x 12
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Conditioning Workout
Partner wod
Amrap 8 mins
4 double KB Snatch @20/12kg
6 Push up on KBs
8 double Kb reverse lunge ( 4/4)
one person completes a full round then change!REST 2 mins
AMRAP 8 mins
4 strict pull up ( sc.: heavy ring row 8 reps )
6 target burpee
8 single KB sit up (partner assisted/anchored feet )
one person completes a full round then change!REST 2 mins
AMRAP 8 mins
4 KB thruster@2x20/12kg
6 KB push press
8 KB push jerk
goal : unbroken sets
one person completes a full round then change! -
Kettlebell Workout
A) Turkish get up
Build up to a moderate-heavy weight, then perform 5x1 TGU on each side.B) For time with a partner
30-20-10
kettlebell thrusters (2x24/16 kg)
10-20-30
burpee box jump (60/50 cm)Time cap: 10 min.
C) 3 rounds of
30m crossbody carry/side (overhead + suitcase)
rest as needed between rounds -
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