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-
10 rounds: 3 touch & power clean Workout
10 rounds of: 3 touch & power clean, rest 30s between sets. Go heaviest possible.
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team of 3 bike, pc Workout
Teams of 3:
AMRAP 25:
100 Cal Bike
50 Power Cleans (135/95#)
100 Cal Bike
50 Power Cleans (155/105#)
100 Cal Bike
50 Power Cleans (185/135#)
100 Cal Bike
Max Power Cleans (205/145#) -
CFC CLASS 081016 Workout
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TTP SPP 3.11.2016 / S3 week 4 Strength
135 min
WU for 10 min
Skill: BMU practice for 40 min
Progressions1.Weightlifting
A. Power clean + hang clean – not done
B. High hang snatch – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 80-90%1RM snatch range
2.Strength
CONSISTENCY
A. 10 minute alternating EMOM: > not done
Odd minutes: 10m prowler push @ ascending load
Even minutes: 10m sled pull @ ascending loadCONDITIONING
B. 4 rounds for time:
15/10 calorie assault bike
5 double DB squat @ 2 x 35/25kg (75/55lbs) > 35 lbs
1 seated legless rope climb > LL rope climb / 1, 3 x 3/4 up
5 double DB STOHs (shoulder to overhead) @ 2 x 35/25kg (75/55lbs) > 35 lbs
REST 30 Seconds
Result: 14.41 / 3.07, 3.05, 3.28, 3.313.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140