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-
Total workouts of the week Workout
Rest day, total workouts of the week 15 hours, x 7
Metcon: ti, ke, la
Aer: pe, 60 min
Squat: 2665 kg
BB: ma, ke, peGS:
Pull up -
CTB - 25
TTB - 65
HSPU - 70MU - 43
BMU - 13
Bfly - 55
Bfly CTB -
HSW - 55 m.Sleep 2/7
Avg. tt. bed 22:25
Avg. t. asleep 7 h 25 min
Avg. EA 38 kcal/FFM -
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Gymnastics + strength Strength
120 min
WU 15 min
1.GS
A. MU 30 min
- Skill drills
- MU 6 x 1B. TTB, CTB & HSPU practice for 15 min
2.WL
A. Snatch + hang snatch 1 + 2
- 25 25 30 35 kg
- Find a heavy weight in 5 min window
- 40 (42.5) 42.5B. Cluster
- 25 25 30 30 35 35 40 40 45 45 kg -
Modified Bergeron clean & jerk Strength
10 rounds not for time.
500m ergo bike
2x power clean + 2 push jerkDirectly into..
10 rounds not for time.
500m ergo bike
1 squat clean & push jerkAdd weight on every second set
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6.7.2019 Workout
"Painstorm XII"
For Time
400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter RunM: 20kg W:15kg
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Aerobic work + gymnastics + weightlifting+ strength Strength
AM: 60 min
2 min run/1 min walkPM: 140 min
WU for 15 min
1.GS
A. RMU 60 min
- Skill drills
- MU 9 x 1 + 3 x 2
- Total of 15 MUB. Ring muscle up accessory
- False grip hollow hang
Accumulate 60-90 s. in 15-20 s. intervals - 4 x 15 s.
- Spotter assisted MU
Accumulate 6-12 reps - 6 x 1 reps2.WL
A. Clean pull + Clean - Build to challenging but submaximal 1+2
- Drop the first clean and reset3.Accessory
A. 3 sets:
8+8 World's greatest stretch
10 Scap push ups
10 Seated DB Reverse fly -
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