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-
31.5.2024 Barbell Cycling Workout
Barbell cycling – for quality (unbroken sets*)
10-9-8-7-6-5-4-3-2-1
Power snatches
Thrusters– Rest as needed between sets –
Weight options. 43/30 kg – 52.5/35kg – 61/43 kg – 70/47.5 kg
- All sets of each movement need to be unbroken (so 10 UB power snatches to start, then drop the bar before 1st set of 10 thrusters)
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Deadlift from Main Site 040312 Strength
Deadlift 3-3-2-2-2-1-1-1-1-1 reps
This is ten sets. After a warm-up (of course) start light and increase the load each set. Rest as needed between sets to maximize load.
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Traveling WOD Workout
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MOBILITY WOD Workout
- lantion/lonkan avaus boxin kanssa 2,5min x 2
- takareiden venytys kumpparilla 2,5min x 2
- pakaran venytys 2,5min x 2
- pakaran rullaus 3min x 2
- takareiden rullaus 3min x 2
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Invictus October 20 2014 Strength
Total 120 min
2 sets of: 5 OHS, 7 good morning, 5 high wall ball, 5 jumps, 5 leaps
mobilityA.
Every minute, on the minute, for 20 minutes:
Minute 1 – Hang Snatch x 1 rep
37.5 x 35 37.5 40 x 40 40 42.5 42.5
Minute 2 – Snatch x 1 rep
37.5 35 37.5 37.5 40 40 40 42.5 42.5 42.5
Perform both movements at 85-90% of your 1-RM Snatch. = 40 - 42.5B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 2 reps @ 93-98%C.
“The Quick and the Dead”
Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups > kipping, first round 5 kg plates, 2. and 3. 3/6 5 kg plates / abmat
6 Overhead Squats (185/125 lbs) = 57 kg > 40 kg(Compare results to September 1, 2014.)
Results: 6.04, 6.41, 7.59 = 20.45D.
Three sets of:
Weighted GHD Hip Extension x 10 reps @ 2013 10 kg
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111 35 lbs
Rest as needed
Weighted Plank x 45-60 seconds 45 sec, 25 kg
Rest as needed -
AMRAP with Jez Workout
Max reps in 5mins of each exercise, work in pairs
Tyre flip, KB Swing (20kg), Pull ups, Power Clean (40kg)
Finish with 400m run