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 16 hours, x 8
Week 2/3Strength & conditioning
Metcon x 2
Aerobic work x 3 - 165 min
Upper body strength x 4
Squat - 2390 kgGymnastics
MU - 70
BMU -
BFLY - 90
BCTB - 95
HSW -Recovery
Sleep, 8+ hrs/week - 2
Avg. time to bed - 23:00
Avg. hours asleep - 7 h 35 min
Avg. 2950 kcal/day -
IRON1 Workout
Use an empty barbell:
-3x 5 hang snatch pull
-3x 5 high hang squat snatch
-3x 5 snatch balance
-3x 5 sots press*rest 1min between each set.
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Strict weighted pull-ups Strength
6 sets, 2 reps , as heavy as form allows.
3 min rest between sets. -
Bench press amrap Strength
A: Bench press amrap @90%
B1: Lat pull downs 5x3, Amrap sista setet
B2: Seated Shoulder press 5x3, amrap sista setet
C1: Reverse db flys 3set
C2: CGBP 3set
D: BB skull cruschers 1xMax -
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Did I missing something Workout
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Mättö Workout
25 strict pull-ups
50 kettlebell swings 16kg
50 burbees
50 kettlebell swings 16kg
25 strict pull-ups -
Range rower Workout
3x400m row
1min rest in between each row
After the row do:
100 DU’s, if you fail do 10 burpees-2min rest-
3x300m row
1min rest between rows
After the rowing you do:
100 DU’s, failing costs you 10 burpees-2min rest-
3x200m row
1min rest between the rows
After the row, do:
75 DU’s, for those who fail, do 10 burpees-2min rest-
3x100m row
1min rest between
After the row, do:
75 DU’s, fail and do 10 burpees