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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5 kierrosta: BikeErg / ak / swingi / ak Workout
5 kierrosta aikaa vastaan:
- 50-40-30-20-10cal BikeErg
- 20 askelkyykky
- 15 swingi (ven.)(N 24kg / M 32kg)
- 20 askelkyykky
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Run, deadlift and squat Workout
5 rounds for time
- 400m run
- 8 Deadlifts 80kg
- 4 Front squats 80kg
TIMES TO BEAT
Beginner athlete: 18min 37sec
Average athlete: 15min 31sec
Advanced athlete: 12min 25sec
Elite athlete: 9min 18sec
Regional athlete: 8min 4sec -
Comp Workout
- Conditioning AMRAP 4: 3 rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) then Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remainingrest 4:00
AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining -
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VKO50 Treeni 1B Workout
3 kierrosta: (ei aikaa vastaan, keskity laadukkaisiin toistoihin, lepoa tarpeen mukaan)
10 askelkyykky vuorojaloin tanko niskassa (saa olla raskas)
10 kyykkyhyppy niin korkealle kuin mahdollista
6-10 leuanveto
6-10 dippi telineessä -
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Tuesday 9th July Workout
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Extra Credit 26-11-2017 Workout
Accumulate:
100 Banded Pushdowns
100 Banded Pull-aparts
100 Banded Leg Curls