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-
Weightlifting + conditioning Workout
100 min
Warm up for 10 min
1.WL
A. Clean + Front squat + Jerk
Build to heavy 1+1+2 for the day2.BMU prep
- 1 1 3 33.Conditioning
A. 3 RFT
21 cal ski
15 DB squats 2x35 lbs
7 BMU
Time: 13.25 (laps: 4.15, 4.33, 4.37)4.Strength
A. 3 sets:
10 incline DB bench - 20 20 20 lbs
TE Strict pull up, rir 1-2 - 10 8 7 reps -
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Gymnastics + weightlifting Strength
140 min
Warm up for 15 min1.HSW
HS Walk practice:
- Handstand rocks 3-4 sets
- Wall facing HS Shoulder taps 3-4 sets
- HSW 25 m2.MU
- Skill drills
- MU 12x13.Ring muscle up accessory
- False grip hollow hang
60 s.
- One quarter-up transition drill
12 reps
- Strict MU
3 x 14.Push press + split jerk
1+35.Accessory
A.3 sets:
3+3 Turkish get ups (Light weight, slow movement)
5+5 Crab reaches (Slight hold on every rep)
300 m easy ski-erg
- Done -
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PALOMIES-URHEILUA: AMRAPBROOA (as many reps as possible before running out of air): mave / c&j / power snatch / thruster / ohs Workout
AMRAPBROOA (as many reps as possible before running out of air):
- 30 deadlift @ 70kg
- 30 c&j @ 60kg
- 30 power snatch @ 50kg
- 30 thrusters @ 40kg
- 30 overhead squats @ 30kg
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