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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Overhead squat 10-5-3-1-1-1-3-5-10 (main site Saturday 160130) Strength
Overhead squat 10-5-3-1-1-1-3-5-10 reps
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Hard routine Strength
Aamu: 30 min
1 min walk/1 min run
112/134Ip: 135 min Hard routine
1.Weightlifting
A. EMOM15: Power clean straight into split jerk x 1+1 @ 80-85 %
47.5 47.5 50 50 52.5 / 52.5 52.5 52.5 52.5 52.5 / 55 55 55 55 552.Strength
A. E2MOM for 10 min: Back squat
6-4-2-2-1 reps
B. E3MOM for 6 min: Back squat
1-1 reps3.Conditioning
A. For time:
40 cal row
30 C2B
20 clean & jerk @ 42.5 kg
Time: 8.424.Accessory
A. 3 rounds:
- GHD hip extension x 10 @ 5 kg plate
- 30 x banded triceps push down
- 8 x bicep curl 20 lbsB. EMOM7: ab circuit
C. 2 rounds:
- 12 reverse hyper 10 kg
- 1 round of gymnastic swimming -
Aerobic work + core Workout
60 min
A. 45 min aerobic work
30 min row + 15 min crosstrainer
B. JG 5.4.2018
B1. 3 rounds of:
- 10 v sits
- 20 supermans
B2. 3 rounds of:
- 15 hollow rocks
- 15 side plank raises/side -
Total workouts of the week Workout
Total workouts of the week 13 hours, x 8
Metcon: ma, ke, pe, la
Aer: to, la, su, 30+30+45 = 105 min
Squat: 2565 kgGymnastics:
C2B 50
Pull up -
T2B -
HSPU 30MU ti 5
BMU ma 15
Bfly -
HSW ma, ke, peSleep 5/7, avg. 22:45
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Strength & conditioning Strength
100 min
1.Warm up & rehab movements for 15 min
2.Strength
A. Back squat 3 x 6 AHAFA3.Conditioning
A. EMOM21:
1) 10 cal row
2) 6 C2B
3) 40 DU4.Accessory
A. 3 rounds:
15 reverse hyper x 15 kg
12 GHD hip extension
10/s. single leg KB DL 24 kg -
Invalid WOD Workout
30min AMRAP of:
20steps Walking Lunges
20 KB Swings
20 High Box Jumps
20 Cal. Row
20 GHD Situps