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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Ultra Strenght Workout
1km juoksu/erg
2x
25 takakyykky
25 hang power clean
1km juoksu/erg
2x
25 etykyykky
25 thruster25/35kg rx
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23.12 fun Workout
30min AMRAP with partner
1 power clean (75kg/55kg)
3 burpee pullup
5 box over jump (24"/20") -
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27.11.2023 Intervals Workout
4 Intervals
A1. 4-minute AMRAP
40/32 (cal) Echo Bike
+
AMRAP in the remaining time
9 Power snatches @ 35/25kg
3 Bar muscle-upsA2. 4-minute AMRAP
30/24 (cal) Row
+
AMRAP in the remaining time
9 Thrusters @ 35/25kg (75/55lbs)
3 Ring muscle-upsRest 2-minutes b/t intervals
Ring/Bar muscle-up → Reduce reps (2 reps) → Chest-to-bar/regular pull-ups (6 reps)
These are intended as fast, hard intervals that are still sustainable for the 4-minutes and can be repeated with 2-minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
Find a tough, but sustainable pace for the buy-in to each interval that still allows you to get right to work on the AMRAP and keep rest and transition to a minimum. Aim to keep each movement unbroken as much as possible.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement. -
Push Strength
A: Bench press amrap@75kg + 4x5 deload set
B: Leg press 5set
C: DB Incline Bench press 3set
D: Leg extensions 3set
E: OH Cable triceps extensions 3set