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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2-5 set, rest as needed Workout
2-5 set, rest as needed:
1) Hollow Rock 360
2) 60sec Active/Passive Hang
3) 10-15 Banded Good Morning
4) 5+5 Single Arm DB Thruster -
10/23/20 Workout
Warm up(10)
3rds
20 jax
10 single leg dl
20 heels to rear
10 reverse lungeWRK(20)
choose your workout or make up a workout.Finisher
50 abs of choice
1:00 quad stretch -
Gymnastics + weightlifting + strength Strength
165 min
Warm up for 20 min1.MU
- Drills
- MU 12 x 1
- MU+HTR 4 x 1+1
- MU 7 x 2
- MU x 302.WL
A. Snatch pull to hold + Snatch
- Build to Rpe 8 1+1 for the day
- 25 30 35 40 42.5 45 (47.5) (47.5) 47.5B. Snatch
- Heavy single for the day (RPE 9)C. Halting snatch deadlift
- 3x5 @ 95-100% of max Snatch
- 52.5 55 57.5 kg3.Strength
5 sets: > 3
8-12 DB Seated press - 3x10x25 lbs
8-12 V-handle Lat pulldown - 10x40 10x45 10x45 kg
- Rest 90 s. between sets -
Metcon Workout
• 20 Min AMRAP of:
Row 5 Kcal
Burpees 10 reps
Air Squats 15 reps
Row 15 Kcal
Burpees 20 reps
Air Squats 25 reps
Row 25 Kcal
Burpees 30 reps
Air Squats 35 reps
Etc.
Wear Vest (9/6Kg) -
BMU mobility Workout
3 RDS
3 skin the cat
Ring arch hang, belly on floor 30 s
Side hang 30s both sides
7 breathing crabs -
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BASIC Metcon G W M Workout
B1: 10 Boxjump Stepdowns@45/30cm
B2: 15 Muscle Cleans
B3: 100m Sprint
vila 2 min x 3
vila 4 min
B4: 7 Burpee Boxjumps@45/30cm
B5: 15 KB Swing to lock out
B6: 100m Sprint
vila 2 min x 3 -
Bodyweight AMRAP Workout
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Engine Bias, vk 1, harjoitus 2. Workout
Metcon (quality)
For (but not really) time:
100 Kettlebell 1-arm swings
100 Kettlebell clean & jerks (50+50)
100 Kettlebell 1-arm swings
100 Kettlebell snatches (50+50)
100 Kettlebell 1-arm swings
100 Kettlebell windmills (50+50)*Choose a light kettlebell. Goal is to not put the kettlebell down. Gymnastics straps are recommended!
Harjoituksen tarkoitus on kehittää peruskestävyyttä sekä haastaa hengitysrytmiä vaihtelevan liikkeen sekä kuormituksen alla. Ota kevyt kuula, jolla voit ajatella tekeväsi harjoituksen läpi laskematta kuulaa alas.