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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Total workouts of the week Workout
Rest day, total workouts of the week 13 hours, x 7
Metcon: ti, ke, la
Aer: ti, to, 30+50=80 min
Squat: 3785 kgGymnastics:
C2B 75
Pull up -
T2B -
HSPU -MU ke 10
BMU ma 18
Bfly ti, pe
HSW ti, pe, laSleep 3/7
Avg. 22:50
Avg. sleep time 7 h 51 min -
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Jacked gymnastics + squats + accessory Strength
120 min
1.JG PP 14.7.2018
A. 3 x 20 LYTP
B. Handstand, 3 rounds:
- 5 meter partner assisted handstand walk
- 30 s lateral wall assisted handstand hold
- 8 x kick to split leg handstand
DoneC. Handstand Conditioning
- 200 box assisted shoulder taps for time
Time: 7.562.Strength
A. Pause Back Squat 10x1@ 13X1
- Build to a heavy but submaximal single
Rest as neededB. 4 rounds of:
6 Shoulder press @ 75% - 4 x 6 x 26.5 kg
into
10 Ring face pulls
Rest as needed3.Midline work
A. 3 x 60 sec weighted plank hold - 10 kg plate -
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Aerobic work + gymnastics + strength Strength
AM: 45 min
A. Warm up for 5 min
B. Main set: 5 x 5 min Bike
-2 min easy between sets-
- Työsarjat VK-sykkeillä, VK:n yläosissa >
2 x 5 min bike
Avg./max HR: 145/160, 154/160
3 x 5 min run
Avg./max HR: 158/174, 161/175, 166/179
Speed: 14.0, 14.0, 14.5 km/h
C. Cool down for 5 minPM:135 min
Warm up EMOM14 + 15 m HSW
1.Own skill
A. MU drills for 15 min
B. E. 90 s. for 30 min: muscle up x 1
- Total of 20 MU2.Strength
A. Front squat 3 x 3 @ 82 %, tempo 50X1
- 3 Broad jumps after sets
- Rest as neededB. Speed deadlift 3 x 5 @ 70% - 84 84 84 kg
C. 3 sets:
20 Russian twist - 20 lbs DB
10 Strict toes to bar
45 s GHD Back extension hold
- Rest 60 s- -
