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-
Clean and jerk Strength
Spilt jerk + spilt jerk behind the neck
5x2+1
Tavoitteena nostaa yli 70% työntömaksimista. niskan takaa myös työntö leveydellä- -
Hip clean w/ pause at bottom+hip clean Strength
5x1+1
Lantiolta pienellä niiauksella kohti taivaita.
ensimmäisen vedon jälkeen pysytään 3sek vastaanotto asennossa ja toisella suoraan ylös. -
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Rope climbs, C&J and some jumping Workout
For time:
* 5 rope climbs
* 25 burpees
* 10 clean & jerks (75% of 1RM)
* 25 box jumps (75cm)
* 5 rope climbs -
Hjemmebenchmark // Bike, squats, ring rows og pushups Workout
30 MIN AMRAP
- 60 cals
- 10 Front squats 2x24kg
- 10 ring rows
- 10 Pushups
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Hard routine + strength Workout
160 min
Warm up for 15 min1.Gymnastics
Every 90 s. for 4 rounds each:
A) RPE 7-8 Set of BMU - 3 4 4 4
B) RPE 7-8 Set of HS Walk / Shoulder taps - shoulder taps x 202.Strength
Deadlift 4x3 @ RPE 8
- 90 kg3.Metcon
A. 3 rounds for time:
12 Thrusters @ light-medium weight - 30 kg
3 Rope Climbs
500 m Run (outside)
Time: 15.00 (5.00, 5.12, 4.48)
HR: 178/186Rest to full recovery
B. For time:
30 Burpees over the bar
30 Clean and jerks @ light-medium weight - 35 kg
Time: 5.12
HR 175/186c. 10 min easy bike
4.Strength accessory
A. 3 sets:
12/s. sa. DB row - 35 lbs
10 bicep curl and press - 20 lbsB. Tabata hollow/arch hold
C. From Friday:
C1. Accumulate 30/side of 90/90 Forward fold
C2. Accumulate 90+90 s. of Side plank
C3. Accumulate 30+30 Bird dogs
C4. Accumulate 20 Hips down push ups