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-
10x1min on, 30sec off: Workout
A) 10/7cal row & 12 abmat Situp
B) 6 PullUp & 8 Shuttle run.
Work these as amraps -
3x Amrap 2 min all out effort Workout
3 x Amrap 2
25/21 cal Ski
rest of the time bj overs-this is all out effort, so no pacing.
-Score is bj overs.
-rest 2 min between amraps -
10 Rounds, 1min ON 30sec OFF: Workout
A) Round of ”mini Barbara”:
3 pull-ups, 6 Push-ups, 9 sit-ups, 12 air squat
B) 10kbs , 10Box over jumps. -
Metcon Workout
Metcon:
20 box jump
20 deadlift
20 box jump
20 hang power clean
20 box jump
20 shoulder to overheadTime cap 12 min
RX 70/50 kg
-
Every 3 minutes x4 Workout
-
4 x 3 min intervallit Workout
3min
24 boksihyppy (yli)
18/12 soutu
Maksimi toistot raaka rinnalleveto 50/35kgLepo 3min
3min
21 boksihyppy (yli)
15/10 soutu
Maksimi toistot raaka rinnalleveto 60/40kgLepo 3 min
3min
18 boksihyppy (yli)
12/9 soutu
Maksimi toistot raaka rinnalleveto 70/45kgLepo 3min
3min
15 boksihyppy (yli)
10/7 soutu
Maksimi toistot raaka rinnalleveto 80/50kg -
-
Snatch Workout
Every 90sec for 4 sets:
3-position Squat Snatch (above the knee hang, below the knee hang, floor)Every 75sec for 4 sets:
2-position Squat Snatch (hang, floor)Every 60sec for 4 sets:
Squat SnatchIncrease the loading for every set. Starting times:
00:00 3-position
01:30 3-position
03:00 3 position
04:30 3-position
05:45 2-position
07:00 2-position
08:15 2-position
09:30 2-position
10:30 Snatch
11:30 Snatch
12:30 Snatch
13:30 Snatch -
15 min. + 20 min. jumppa Workout
3 hengen ryhmissä 2 käsipainolla 15 min, kevyt paino
5 raaka rinnallevetoa+etukyykky20 min.
10 1-jalan linkkuveitsi
30s+30s sivulankku
6 turkkilainen ylösnousu -