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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Gymnastics + weightlifting + strength Strength
140 min
Warm up for 20 min1.Ring MU
- Drills
- MU 23x12.Weightlifting
A. Lifting warm up: Dip snatch
3x5 @ light weight
- 15 20 22.5B. Every 3 minutes for 6 sets:
Build to heavy Snatch triple for the day
- Lähtö 40 kg:sta, nousu päivän maksimikolmoseen3.Strength
5 sets:
5 Weighted Stationary dips - 5 kg
12 Standing Tricep extensions - 10 10 15 15 15 kg -
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Aerobic work + gymnastics + conditioning Workout
AM: 50 min
2 min run/1 min walk
6.9 km
HR 126/152
7.16 min/kmPM: 120 min
Warm up for 15 min1.MU
- Drills
- MU 8x1 + 1x2
- MU x 102.BCTB
- Bfly x 25
- BCTB x 20 (singles)3.Gymnastics capacity
4 rounds: 5 min on/1 min off:
25 Cal Ski > bike
AMRAP remaining time:
3 Bar muscle ups
12 DB Snatches 30 lbs
30 Double unders
- Reps: 1 rnd + 6 reps, 1 rnd + 13 reps, 1 rnd + 13 reps, 1 rnd + 21 reps4.Strength accessory
- Not done -
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Helena Workout
36 cal ASS
30 clean & jerk
24 cal ASS
20 clean & jerk
12 cal ASS
10 clean & jerk
10 dball over shoulder 50
10 clean & jerk
12 cal ASS
20 clean & jerk
24 cal ASS
30 clean & jerk
36 cal ASSclean & jerk= 50 - 60 - 70 kg i hhv 30,20 og 10 sæt