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-
EMOM 15 min Workout
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Hyppy- ja kyykkyharjoitus Strength
terävyyttä jalkoihin. Lämppä, kyykkyharj, hyppyjä 46 cm boxille 3 x 10. Ojennushyppy 5x 10. Etukyykkyjä 5x5 sarjoja. 10 hyppyä boxille
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WOD 04/06/2019 Workout
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5 UB T&G Power Clean & Push Jerk + 1xME Strength
Every 1:30 for 6:00 (5 total sets)-
5 UB T&G Power Clean & Push Jerks
*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1
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Back Squat and HSPU Strength
*Sequence ends on 5th set of BS.
1a) Back Squat (based on 1rm squat): 1×3@70%, 1×3@80%, 2×3@85%, 1×3@75% – rest exactly 90 seconds
1b) 4X20 Strict HSPU (in UB sets of 3-5 reps AFAP) – rest exactly 90 seconds
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Invictus May 2&3 2014 Strength
Total 105min
BMU practice for 20min
B.
Take 15-20 minutes to build to today’s heavy Clean & Jerk.C.
Bench Press @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.D.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
Rest as needed between sets.E.
1000m row