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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Front Squat 5-5-5+ Strength
Front Squat (Wendler Week 1)
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM -
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12 min AMRAP: BMU / Row / Front Squat Workout
12 min AMRAP:
• 3 Bar Muscle-Ups
• 12 Row (calories)
• 12 Front Squats 95/65#
Barbell starts from the ground.
Goal: complete 7 rounds. -
WARM UP Workout
EMOM x 8-12
1) machine
2) 5 clean pull + 5 hang clean + 5 power clean
3) machine
4) 3-5 strict pull up + 5-10 push up -
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Torstai 13.7.23 BASIC Workout
Warm Up
2 rounds
1:30 cardio machine
6 lunge elbow to floor strech
6 inch worm with push ups
:20 Side Plank Hold's R/L
6+6 half kneeling press
6+6 single arm front rack squatStrenght
Push Press 2x5 reps + 3x3 reps
buiding to heavy 3 reps
rest 2 min bwnFront Squat 2x5 reps + 3x3 reps
buiding to heavy 3 reps
rest 2 min bwnAccessory Work/Metcon
3-4 sets
1 min single unders / max double unders
12-16 weighted box step ups to 50cm (dumbbells on farmers hold) each side
8-12 hardened ring row
alt time with partner full round -
EASY: Run like the wind Workout
E4MOM x6:
a) 200-400m run
b) 1-2 rope climb / 2-4 lying to standing / 30-45s ankle lock training
8-12 (elevated) push up
10-15 air squatTavoitetyöaika 1:30-1:45, TC: 2min / intervalli
Skaalaus
- Köydet pitäisi tulla 30-45s, skaalaa korkeutta niin, että pääset hallitusti alas.
- Punnerruksiin sellainen variaatio, että pystyt tekemään ne alkuun parissa osassa. Loppua kohti saa pilkkoutua useampaan settiin.