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-
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Gymnastics + strength Strength
140 min
Warm up for 20 min1.MU
A. DrillsB. MU 10x1
C. MU+CTR 2x1+1
D. MU 5x2
Total of 22 MU
2.Back squat
A. 4 RMB. 2x4 @ 90% of max
3.Snatch pull on riser
3x5 @ 100-105% of Snatch record
- 3x5x57.5 kg4.RMU Accessory
Every 90 s. for 3 rounds:
1) Ring push ups - 10 9 8
2) Ring support Swings - 12 12 12
3) Roman Chair L-lift - 12 11 10 -
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Lauantai 14.7 Workout
Alternating On the Minute x 10 (5 Rounds):
3 Overhead Squats
3 Thrusters
Both movements from the rack, and weights can be vary between
both movements as we build to a heavy triple at each. -
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Invictus December 23 2014 Workout
105 min
WU & preparation for metcon
A.
“12 Days of Christmas – Invictus Style”
1 Lap (Run or Row 300 Meters) row
2 Snatches (155/105 lbs) > 35 kg
3 Thrusters (155/105 lbs) > 35 kg
4 Muscle-Ups > ring dips
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings (48/32 kg) > 24 kg
9 Box Jumps (30″/24″)
10 Handstand Push-Ups > abmat
11 Ground to Overhead (155/105 lbs) > 35 kg
12 Man-Makers (55/35 lb DBs) > 30 lb
169/187 -
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Prestation Måndag 27/3 2017 Workout
A:
Back squat 4x6 @ 65%
Bench Press 3x6 @ 75%
B:
9min amrap:
3 Push Press 60/40kg
6 Box jumps
9 TTB -
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