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-
Skierg & sandbag over object Workout
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Weightlifting + aerobic work Strength
100 min
Warm up: EMOM12 + 25 m HSW
1.Weightlifting
A. Barbell warm up
B. 5 sets: 3 Hang squat cleans
- Rest as needed
- 50-70% Load2.Aerobic work
A. 3 x 15 min row with rate increase, rest 2 min bs.
0:00-05:00: 20 spm
05:00-09:00: 22 spm
09:00-12:00: 24 spm
12:00-14:00: 26 spm
14:00-15:00: 28 spm
- PK
Set 1: 2.23.9/500 m, 3126 m, 134/150
Set 2: 2.27.1/500 m, 3058, 134/146
Set 3: 2.25.1/500 m, 3101 m, 135/147
Total avg. pace 2.25.3/500 m -
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Ox push Workout
5 rds:
Inchline Bench pressx5rep+
push heavy sled 20m and back
Rest 3 min after sled.
-Mark Bench press kg -
Push presses and rope climbs Workout
4 sets:
- 3 Push Press (as heavy as form allows)
- 2-3 Legless Rope Climb
- Rest 3min after every set
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Lördag 1/10 2016 Workout
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Gymnastic Density, Part 2: Handstand Push-ups Workout
"Gymnastic Density"
5min AMRAP Strict Pullups
[start with a max unbroken set]Rest 10:00
*5min AMRAP Strict HSPU
[start with a max unbroken set]
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Rest 5 minToes to Bar
3min AMRAP Unbroken sets of 3 reps. Let go of the bar after each set of 3 reps. Record total complete roundsRecord total number of HSPU done in 5 min, and the first max reps in the comments + Record Max reps in the Score Paper (gray folder).
