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-
C. Body armor Workout
3 rfq
12 Db bent over row R 25kg
12 Db bent over row L 25kg
20 alt DB cossack squats goblet DB hold 25kg -
5 round of Triplet: Dumbell Bench press x 8, Single Arm Dumbell Snatch x 5 (each arm), alternating jumping lunges x 20 Workout
5 rounds of the following triplet:
Dumbell Bench Press x 8
Single Arm Dumbell Snatch x 5 (each arm)
alternating jumping lunges x 20 -
Invictus April 21 2014 Strength
Total 90min
A.
Three sets, not for time, of:
Russian Leg Lifts x 6-8 reps
Double-Unders x 30-50 unbroken reps
Turkish Get-Up x 2-3 reps each arm 12kg, 16kg, 16kgSkillwork for 20min:
4 sets of BMU
4x10 pull upsB.
Six sets of:
Power Snatch from Mid-Thigh x 4-5 reps > vaihdettu hang snatch from mid thigh x 2 reps
(straps are ok if you have them)
Rest as neededC.
Back Squat @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%D.
1000m row -
Strength 29-03-2020 Workout
1a) Close Grip Bench Press: 4 x 5. Rest 30s.
- add weight each set.1b) DB Split Squats: 4 x 8 each. Rest 30s.
- Goal: 4 challenging work sets slightly heavier than last week. Take 2 sets to warm-up for both movements.
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Nanorosso 17.03.2020 Workout
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Conditioning 24-03-2020 Workout
EMOM 20:00
Minute 1: 15 Hollow Rocks
Minute 2: 15 Hang Power Snatches @42.5/30
Minute 3: 15/12 Calorie Row
Minute 4: 15 Kipping Pull-ups
Minute 5: 50 Double/Single Unders- Goal: Keep all intervals within 45s for the duration
- Some will be much quicker than others so use this "extra time" to recover.
Rx+: GHD Sit-ups & C2B Pull-ups
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Möskäri Workout
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For time Workout
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Invictus April 12 2014 Workout
Total 90min
A.
500m row, x 3: 8 HSPU, 8 T2B, 8 box jump 20"
B.
For time:
20 Deadlifts (315/215 lbs) > skaalattu 70kg
30 Box Jump-Overs (24”/20”)
40 Kettlebell Swings* (24/16 kg)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (24/16 kg)
30 Box Jump-Overs (24”/20”)
20 Deadlifts (315/215 lbs) > skaalattu 70kgResult: 19.07
Avg/max HR 172/186
C.
4000m row, 2.30/500m
Mobility