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-
Donderdag 3 Maart Workout
AFAP (As Fast As Possible)
4 rounds for time of:
10 Power Snatch 42,5/30 kg
15 pull-ups
20 push-ups -
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6-8 rounds of: Power Clean, Front Squat x 5, Push Jerk x 3 (should not put weight downfor each round) Workout
6-8 rounds of the following:
Power Clean
Front Squat x 5
Push Jerk x 3
(Once you start, do NOT put weight down for complete cycle/ round) Try to build to a heavy weight with good form. -
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16.2 Open workout Workout
RX:
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.Stop at 20 minutes.
Scaled:
Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.Stop at 20 minutes.
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MachoBike EMOM Workout
E2MOM 20cal Echo bike
E1MOM 1rnd MachomanModerate loading, Machoman should be unbroken.
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Bench press 3x7 Strength
A: Bench press 3x7, amrap sista setet
B1: Lat pull downs 3set
B2: Seated Shoulder press 3set
C1: Reverse DB Shoulder flys 2set
C2: BB skull cruschers 2set -
29.9.2023 Back Squat Strength
Set 1 : 6 Back Squat @ 75%
Set 2 : 3 Back Squat @ 80%
Set 3 : 6 Back Squat @ 75%
Set 4 : 3 Back Squat @ 85%
Set 5 : 6 Back Squat @ 75%
Set 6 : 3 Back Squat @88%Rest 1 - 2 minutes between sets.
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VKO50 Treeni 1B Workout
3 kierrosta: (ei aikaa vastaan, keskity laadukkaisiin toistoihin, lepoa tarpeen mukaan)
10 askelkyykky vuorojaloin tanko niskassa (saa olla raskas)
10 kyykkyhyppy niin korkealle kuin mahdollista
6-10 leuanveto
6-10 dippi telineessä
