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-
Barbell Cycling Workout
Barbell Cycling: Rxd weights: Men 70kg, women 50kg
40sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, Power Clean + Push Jerk, rest 2min30sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, P&C + PJ, rest 2min20sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, P&C + PJWe will redo this workout next week and increase the weights. Try to do touch and go reps, don´t go into singles. Move well and move fast. Scale if needed.
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4 Rounds for Time; Workout
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Side Lever Progressions Workout
Side Lever Progressions:
Russian Twist
Use following template
3x6, 5x6, 3x12
4x12, 4x18, 5x18
4x24, 4x30, 5x30Elbow side plank twist
Side Over Arch
Arch Up
Use following template
3x2, 5x2, 3x4
4x4, 4x6, 5x6
4x8, 4x10, 5x10Twisting Arch Up
Circle Arch Up
Use following template
3x1, 5x1, 3x2
4x2, 4x3, 5x3
4x4, 4x5, 5x5
Perform with coupled mobility exercise.
For Quality -
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2 x 4 min Amrap Workout
2x 4 min amrap ( 1min rest between amraps)
10 bar over burpees
8 front squats
6 STOH-lateral burpees
-goal 2+ rounds/amrap
-score all the reps togetherL1: 40/30kg
L2: 50/35kg -
Pari WOD Workout
12min amrap
pull ups
shoulder press 50/35kgMaksimimäärä toistoja parin kanssa. Liikkeitä voi vaihdella vapaasti, mutta molemmat eivät voi tehdä samaa liikettä yhtäaikaa!
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Clean & jerk complex EMOM 15 Strength
Clean & jerk complex
15 min EMOM: 1 power clean + 1 squat clean + split jerk @ 60-70% of 1RM C&J -
Pari WOD Workout
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Mini chipper Workout
For time:
25 cal row
20 Hang power snatches
20 lateral burpees
15 Front squats
15 Pull-ups
10 Hand release push-ups