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-
Iisi emom Workout
25min emom
10 seinäpalloa
20 istumaannousua
10 valakyykkyä
10x10m sukkulajuoksu
10 pystypunnerrusta -
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Invictus October 31 & 29 2014 Workout
Total 105 min
3 sets of: 7 T2B, 7 wall ball, 7 pull ups, 7 box jumps
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat
Build over the course of the six sets.
27.5 30 32.5 35 37.5 37.5 :)B.
Own additional work:
Weighted pull ups 4 x 3 (myötäote)
7.5 10 10 11.25 :)D.
Five sets for max reps in 3 minutes of:
Row 500 Meters > 350 m
Strict Handstand Push-Ups x Max Reps > kipping, 5 kg plates
Rest 3 minutes between sets.
Results: 9, 9, 8, 8, 6 = 40 :)
Avg/max HR 149/171E.
Own additional work:
EMOM for 5 minutes:
10 pull ups (5+5)F.
1000 m row -
For Cal and reps Workout
For calories and reps:
2:00 ME Row for Calories
1:00 UB Plank Hold
1:00 Rest
2:00 ME KB Swings 24/16kg
1:00 UB Plank Hold
1:00 Rest
2:00 ME Double-Unders
1:00 UB Plank Hold
1:00 Rest
2:00 ME Wall Balls 20/14#
1:00 UB Plank Hold
1:00 Rest*There is no penalty for breaking the plank holds. Except the eternal shame of knowing you’re a failure.
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PRE-EID STRENGTH Strength
each 2 min for 14 min
-3 clean pulls (start at 60 % of 1 rep max cleans and add weight each round)
-(3-6) L-pullups or 3 strict muscle ups -
clean complex Strength
- Clean and Jerk work up to a heavy complex of: 1 Power Clean + 1 Hang Squat Clean + Push Jerk + Split Jerk
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10/6/16 Strength Strength
EMOM
1 front squat
2 front squats
3 front squats
1 front squat
...
*Cycle to failure or 15min cap -
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