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-
B. Conditioning Workout
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Tuesday Warm up Workout
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then
2 rounds
1:30 cardio machine
10 step back lunges
10 bodyweight alt leg RDL
10 cossack squats
:30 Plank Hold
:15 Side Plank Hold R/L -
Snatch Complex Workout
Every 90s x 15
1 snatch pull
1 hang squat snatch
1 squat snatchNosta painoa 5 ja 10 kierroksen jälkeen.
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3 kierrosta: läskinpoltto - Erg / keskivartalo Workout
3 kierrosta:
- 5 burpee
- 10cal BikeErg
- 10 linkkuveitsi
- 10cal SkiErg
- 5 burpee
- 10cal BikeErg
- 1min lankkupito
- 10cal SkiErg
- 5 burpee
- 10cal BikeErg
- 1min sivulaukku oik. (side plank)
- 10cal SkiErg
- 5 burpee
- 10cal BikeErg
- 1min sivulankku vas.
- 10cal SkiErg
- 5 burpee
- 10cal BikeErg
- 20 selänojennus (2-3sek pito)
- 10cal SkiErg
- 5 burpee
- 10cal BikeErg
- 20 venäläinen vatsarutistus
- 10cal SkiErg
- 5 burpee
- 10cal BikeErg
- 20 istumaannousu
- 10cal SkiErg
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Nanorosso 04.04.2020 Workout
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WOD Workout
EMOM for 15:00
3 power cleans 135/95
6 front squats
15 dubs/30 singles*reps should be done unbroken each minute.
*if cannot complete within the minute scale weight first and then reps
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Weightlifting + strength Workout
70 min
1.Snatch
5 power snatch + 5 squat snatch
10 @ 55% - 30
Rest 1 to 2-minutes
10 @ 65% - 35
Rest 1 to 2-minutes
10 @ 70-75% - 40
Rest 1 to 2-minutes
10 @ 80-85% - 45 + 47.52.Back squat
- 3 x 5
- 67.5 72.5 77.53.Accessory
3 sets:
8 hamstring curls - 10
12 quad ext - 30 -
Back squat 4x3 Strength
A: Back squat 4x
B: RDL 3x8
C: Bench press 4x3
D: 3 rounds
Leg extensions x12
Strict pull ups xMax
Nordic hamstring curls x5
Dips xMax