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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Kettlebells for kids Workout
AMRAP 9min:
9 x KBS (24/16kg)
9 x Burpees
9 x KBS
9 x Box jumpsA note about todays training …
The average age of a homeless person in America is 9 years old. Nine! (that is why the wod is themed with “9’s”). That is including everyone, adults, teens, etc… As a father of four kids (including two toddlers) this hurts. We need to do something about this.
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4 x 10 ranskalainen punnerrus seisten Strength
10-10-10-10 ranskalinen ojentajapunnerrus seisten. Voit käyttää tanko, kahvakuulaa, levypainoa tai levytankoa
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W/ Jake Workout
21 Hang Cleans #135
21 KB Swing #53
9 L-Sit Pullups
15 Hang Cleans #135
15 KB Swing #53
6 L-Sit Pullups
9 Hang Cleans #135
9 KB Swing #53
3 L-Sit Pullups -
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Olympics Strength
Total 90min+60min
A. WU 500m row, 2x20 abs & backs, 2x5 jumps, mobility
B. Olympics, Jyrkin tunti
BWURaakatyöntö: käsien lukitus ja tangon paikka
4x20 3x25 3x25 3x30 3x35 3x35 3x40 3x40 3x40Tempaus high hang
Parityöntö Viivin kanssa
4x15 4x15 3x35 3x35 3x35Työntö
4x15 4x15 3x25 3x25 3x25
D. Mobility WOD 60min
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Competition Strength
B.
Every 2 minutes, for 20 minutes (10 sets), of:
2-Position Snatch with Pauses
(stand with the barbell, descend to mid-thigh and pause for two seconds, then snatch from there, then reset to the hang, descend to 2″ below the knee, pause for two seconds, then snatch from there)Start at roughly 70-75% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics.