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-
Back Squat and HSPU Strength
*Sequence ends on 5th set of BS.
1a) Back Squat (based on 1rm squat): 1×3@70%, 1×3@80%, 2×3@85%, 1×3@75% – rest exactly 90 seconds
1b) 4X20 Strict HSPU (in UB sets of 3-5 reps AFAP) – rest exactly 90 seconds
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5 UB T&G Power Clean & Push Jerk + 1xME Strength
Every 1:30 for 6:00 (5 total sets)-
5 UB T&G Power Clean & Push Jerks
*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1
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Max reps of chin-up Workout
As many repetitions of chin-ups as possible
(No letting go of the bar, no kipping) -
WOD 04/06/2019 Workout
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B. Open 20.3 Workout
Workout 20.3 / Workout 18.4
Diane:
21-15-9 reps of:
- Deadlifts,
- Handstand push-ups
♀ 155 lb. ♂ 225 lb.
Then,
21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set
♀ 205 lb. ♂ 315 lb.
Time cap: 9 minutes -
Hyppy- ja kyykkyharjoitus Strength
terävyyttä jalkoihin. Lämppä, kyykkyharj, hyppyjä 46 cm boxille 3 x 10. Ojennushyppy 5x 10. Etukyykkyjä 5x5 sarjoja. 10 hyppyä boxille
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