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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Saturday Madness Workout
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Weightlifting + strength Strength
80 min
Warm up for 15 min + 25 m HSW
1.Weightlifting
A. Build to 70% Overhead squat triple from the ground
- Snatch + 2 OHSB. Every minute on the minute for 15 minutes:
0-5: 3 Power cleans 40% - 27 kg
5-10: 2 Power cleans 50% - 33 kg
10-15: 1 Power clean 60% - 40 kg2.Accessory
A. 3 sets:
5+5 Lateral box step ups (no weight, high box)
5+5 Half kneeling KB Bottom up press - 6kg
20 s. Passive hang
15+15+15 Gymnastics swimming -
Joulukalenteri 7.12. Workout
”Seinäpallokyykky”
Kauanko pysyt seinäkyykyssä 20lbs pallon kera? Palloa pidetään käsissä leuan alla maljakyykyn tapaan. Pallo voi olla slam tai medball.
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Metcon Workout
• 5 Round of:
Assault Bike 40 Kcal
Bar Muscle Ups 6 reps
Double Unders 30 reps
1:00 rest each round -
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Pull Strength
A: Triple jump x8
B: Power clean 5x3
C: Standing SL hamstring curls 3set
D: WPU 3x4
E: Strict chinups Supinated 1xMax
F: Seated rows 3x6
G: DB alternating biceps curls 1xDrop set -
16.6.2017 Workout
For Time
40 Wall Balls 20/14p
40 Hang Cleans 42,5/30kg
40 Pull-Ups
40 Deadlifts 42,5/30kg
40 Push-Ups
40 Box Jumps 24/20"
40 Kettlebell Swing 24/16kg
40 Toes-to-Bar
40 Air Squats
40 Hang Snatches 42,5/30kg
40 Double-Unders
40 Sit-Ups
40 Burpees
Short distance run after each 40-rep movement -
B5. Floating snatch Workout
6 sets x 1 @ 85%
Start with bar 1cm off the ground, hold it there for 3sec