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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Snatch (ei comp) Strength
Then 9-12x Single.. Lift every
60-90sec @80-90% of 1RM. All
sets across (same loading). -
Back squat 5x6 Strength
A: E90S for 15min
3-1 Power snatch +3-1 seated box jump
B: back squat 5x6@70%
C1: FC Lunge walk 3x16steps
C2: Nordic hamstring curls 3x5 -
Tempo bench press 3310 Strength
Climb to heavy weight in 3 working sets
3x10 bench press tempo 3310 (3sec down, 3sec pause at the bottom, 1sec up)
rest 2-3 min bwn sets -
Back Squat Ladder Strength
3 rounds: 3-2-1 with 90sec rest
between sets and 3min rest
between rounds. -
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Conditioning Workout
AMRAP 25 mins with partner
Partner A - Row for cal
Partner B
1 Rope Climb
10 KB Thrusters@ 2x20/12kg
20 Sit-Ups
Goal : 7+ rounds
When Partner B finished then you switch!Score : Total meters and total rounds
Extra credit
5 mins wall sit
for both persons toghether -
26.8.2020 WOD Workout
AMRAP 12
50-40-30-20-10
Air Squat
3-6-9-12-15
Pull Ups
*0:30 Plank Hold after every rounds