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-
-
-
Skills & Row Workout
Total 60min
A.
BMU practice for 30min
B.
Row for 5000m, easy pace, HR < 150 bpm
Avg. 2.22.6/500m -
1-10 HC R.Dips Workout
1-2-3-4-5-6-7-8-9-10
Reps of:
Hang Clean (185#/125#)
Ring DipsBench Press 5x5
235-255-225-225-235 -
AMRAP FS/Pull-up/Burpees Workout
AMRAP 12 Minutes
12 Front Squat (135/95)
12 Pull-ups
12 BurpeesFS
6x3 @ 67%
205# -
-
Olympics Strength
Total 90min
A. WU 500m row, 2 rounds: 10 wallball, 20 abs, 20 backs, mobilityB. Olympics
BWU
1. Työntöveto + Rv + Ty 80-85% 7 x 1+1+1 Rv pysäytyksestä p alta 2 sek
2. Tempausveto 100-120 % 5 cm korokkeelta. pysäytys hetkeksi tasapainoon ylös 5 x 3-4
3. Hyvää huomenta punnerrus 4 x 5 30, 32.5, 30, 30
4. Hyvää huomenta- hyppy tangolla 4 x 3C. Post WO 1000m row
-
Back Squat 1RM Test Workout
50% 1 RM x 5 = 115#
75% 1 RM x 3 = 165#
85% 1 RM x 1 = 190#
95% 1 RM x 1 = 210#
100% 1 RM x 1 = 225#
230# (fail)
235# (fail)85% of new 1 RM (225#) as many reps as possible = 5
5 sets for max unbroken HSPU (rest 1 min between sets, games standard) 1-2-1-1-1
-
-
9-Dec 6rds Sqt CL/PP/FS Workout
6 Rds - 205#
1 Squat Clean
1 Push Press
3 FS
No time Componentthen 5x5 Deads@205#
FS @ 67%
6x3 205# CW in WOD