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-
Bench & 12min AMRAO Workout
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PF - Seal fit Workout
Pre-SOP and box breathing, then ROM drills. 5 rounds: 30 second double unders, 30 seconds rest, 30 burpee, 30 second rest.
Strength: Push press – 10 rounds, every minute on the minute, perform:
3x Push press @ 75% 1 RM.
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Oly Lifting (Snatch, C&J + Front Squat) Workout
Weightlifting
Low Back Rehab Exercises
Snatch (40kgx3, 50kgx3, 60kgx3, 65kgx3x3, 70kgx2)
1 C&J + 5-4-4-3-2-5 Front Squats (55kg, 65kgx2, 75kg, 85kg, 55kg)
Left-Arm Isolation Work (5kg plate)
3x6 Single-Leg Hip Thrusts + 5 Eccentric GHRs
Half-Tabata Plank Hold (with extended arms) -
C. Conditioning Workout
AMRAP 4
buy in: 200m run
15 Power cleans @40kg
15 lateral burpees- rest 4 min -
AMRAP 4
buy in: 200m run
9 Power cleans @60kg
15 lateral burpees- rest 4 min -
AMRAP 4
buy in: 200m run
6 Power cleans @80kg
15 lateral burpees -
Home WOD 1. Death by 1-leg burpee! ZOOM 21.1. klo 18:00 Workout
Death by 1-legged burpee
EMOM For as Long as Possible
1 Rep in the first minute
2 Rep in the second minute
3 Rep in the third minuteetc.
Each minute on the minute (EMOM), starting at the top of the minute, with 1 repetition in minute 1, complete one more repetition per minute each subsequent minute (2 reps from 1:00-2:00, 3 reps from 2:00-3:00, etc.). Continue until you can no longer complete the number of reps prescribed in under a minute.Score is the number of full rounds completed plus number of reps completed in the last round.
This Workout is done together in ZOOM 21.1. at 18:00
The link to ZOOM meeting will be added here 30 prior to workout (17:30).
You can join with Free Zoom version. Download it here https://zoom.us/Coach Sanni
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CFDFB Workout