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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”Limping Michael” Workout
3 kierrosta aikaa vastaan:
- 80 askelkyykky vuorojaloin
- 50 selänojennus
- 50 istumaannousu
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Push Strength
A: Plyometric Burpees 8x3
B: Bench press 5-2-4-4
C: Incline DB Bench press 1xMax
D: Dips 1xMax
E: Cable triceps push downs 2x9 -
WOD 24.12.2021 Workout
”Aaton aamujumppa”
5 rounds not for time
5 shoulder press @ 70%
3 wide grip strict pull ups
10 dumbbell lateral raises 10kg/5kg
then
3 super sets
5 strict full ROM ring dips
10 perfect push ups
15 floor presses (choose a weight that you can go unbroken the whole set) -
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Strength Maintenance Strength
3 min DU practice
then 3 rnds
7 ring row
5 plyo push ups
10 hollow rock
3x 3 of
- sots press behind the neck
- OHS
- snatch Pull
- snatch pull under
- split snatch (focus on leg ext.)
- high hang snatch
- snatch
6x3 Strict Press
with running clock perform a set at 000,200,400,600,800, 1000
Start at 40% of 1rm Jerk
*Reset after each rep, no tng -
conditioning Workout
3 min du practice
then 3 rounds of
7 bulgarian split squat e/s
5 kip swing
3 box jumps
24 Min AMRAP
15 TTB
10 DBL DB Box Step Overs 2x 25/17.5, 24/20
600m Run
- use the conversion chart in what's app if you are not using the assault runner -
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