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-
Kiipeilypäivä Tampereen kiipeilykeskuksella Workout
Sali suljettu Mikko Salo Training campin vuoksi.
Jäsenille mahdollisuus kiipeilykokeilulle Tampereen kiipeilykeskuksella. Ilmoittautuminen allaolevan linkin kautta.
https://www.wodconnect.com/reebok-crossfit-33100/seminars/634
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11/11/14 Workout
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6 rounds or more of the couplet: Dumbell Bench press (6-8 reps), Single leg lunges (with rear leg raised behind on bench) holding dumbells at sides Strength
Do 6 plus rounds of the following couplet. Minimize rest and go for heavier weights overall.
Dumbell Bench press (6-10 reps each set) going really deep for max ROM and no bouncing, control the weightSingle leg lunges (with rear leg raised on bench behind) deep, holding dumbells at your sides
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7.19.13 Front Squats, V-Up Workout
For time,
21-18-15-12-9-6-3
Front squats 185/130 (NO racks) MOD 85
Time - 23:40
That's A LOT of front squats. Broke it down into 7's, then 6's, 5's, 4's, then starting with the round of 9, I went unbroken. My v-up's could use some help!
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Total workouts of the week Workout
Rest day, total workouts of the week 12 hours, x 7
Week 1/3Strength & conditioning
Metcon x 3
Aerobic work x 3 - 130 min
Upper body strength x
Squat - 1445 kgGymnastics
MU - 45
BMU - 20
BFLY - 125
BCTB - 45
HSW -Recovery
Sleep, 8+ hrs/week - 4
Avg. time to bed - 22:45
Avg. hours asleep - 8 h 00 min
Avg. cals/day - 2930 -
Front Squat & Jerk Strength
Every 2 minutes, for 20 minutes (10 sets):
Front Squat + Jerk
*Sets 1-2 – 70-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 90-95%
*Sets 7-8 – 95%
*Sets 9-10 – 101+% -
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Snatch balance + Hang Snatch + Snatch + Overhead Squat Strength
Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat
Build over the course of the five sets. -