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-
Strength Workout
• N of:
BB Deadlift
85-90% of 4 @ 9 RPE N-N reps
N reps = near failure max reps (1-2 reps buffer)
Prendi l’85-90% del 4 @ 9 RPE trovato prima e con quel carico fai 1 set a quasi max reps meno 1-2
reps di buffer. -
Endurance Workout
-
Metcon Workout
• WOD
Prova uno dei WOD di gara
Oppure:
For Time:
Ring Muscle Ups 10/8 reps o C2B Pull Ups 20 reps
Double DB Devil Press (2X22.5/15Kg) 20 reps
Ring Muscle Ups 10/8 reps o C2B Pull Ups 20 reps
Double DB Power Clean & Jerk (2X22.5/15Kg) 20 reps
Ring Muscle Ups 10/8 reps o C2B Pull Ups 20 reps
Double DB Overhead Walking Lunge (2X22.5/15Kg) 20 m -
Weightlifting strength Strength
• 9 Min EM1/2OM of:
Ogni 1:30 x 6 sets:
BB Power Clean & Jerk
65-75% 1RM
Focus su velocità e tecnica -
-
-
B. Backsquat wave week 2 Workout
Set 1: 6 Reps 72%
Set 2: 4 Reps 78%
Set 3: 2 Reps 84%
3 Minutes Rest
Set 4: 6 Reps 78%
Set 5: 4 Reps 84%
Set 6: 2 Reps 90%
3 Minutes Rest
Set 7: 6 Reps 84%
Set 8: 4 Reps 90%
Set 9: 2 Reps 96%
% of 5 RM from last week (145kg) -
-
POWER RANGERS Workout
-