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-
3 AMRAP 3 Minute Workout
1° AMRAP 3'
5 Power Clean
5 Push Up
2° AMRAP 3'
5 Power Clean
5 Pull Up
3° AMRAP 3'
5 Power Clean
5 Burpee1' Rest beetwen WODs
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Pendlay Rows Workout
Friday, 1/29/2016
Focus: Work up to 65% of body weight; then:
10 min. EMOM of
10 Pendlay Rows @ 65%
[Focus on Form]
4 RFT:
400m Run
12 Jumping/Split Lunges
16 Russian Twists (L1- 25/10; L2- 35/15; L3- 45/25)
20 Supermans
Score: Weight / Time
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Overhead squat 10-5-3-1-1-1-3-5-10 (main site Saturday 160130) Strength
Overhead squat 10-5-3-1-1-1-3-5-10 reps
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Hard routine Strength
Aamu: 30 min
1 min walk/1 min run
112/134Ip: 135 min Hard routine
1.Weightlifting
A. EMOM15: Power clean straight into split jerk x 1+1 @ 80-85 %
47.5 47.5 50 50 52.5 / 52.5 52.5 52.5 52.5 52.5 / 55 55 55 55 552.Strength
A. E2MOM for 10 min: Back squat
6-4-2-2-1 reps
B. E3MOM for 6 min: Back squat
1-1 reps3.Conditioning
A. For time:
40 cal row
30 C2B
20 clean & jerk @ 42.5 kg
Time: 8.424.Accessory
A. 3 rounds:
- GHD hip extension x 10 @ 5 kg plate
- 30 x banded triceps push down
- 8 x bicep curl 20 lbsB. EMOM7: ab circuit
C. 2 rounds:
- 12 reverse hyper 10 kg
- 1 round of gymnastic swimming -
Aerobic work + core Workout
60 min
A. 45 min aerobic work
30 min row + 15 min crosstrainer
B. JG 5.4.2018
B1. 3 rounds of:
- 10 v sits
- 20 supermans
B2. 3 rounds of:
- 15 hollow rocks
- 15 side plank raises/side