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
110 min
Warm up for 20 min1.BCTB
- BFLY x 40
- BCTB x 40 (singles)2.WL
A. Jerk lowering practiceB. Clean + Push jerk + Split jerk
- Build to RPE 9 1+1+2 for the day > 1+3, no split jerksC. Every 90 s. for 3-6 sets:
Clean + 2 Split jerks @ 85-90% of todays top weight > push jerks
- 4 x 1+2 x 50 kg3.Segmented Clean deadlift
- 3x5 @ 100-105% of All time Clean PR
- 72.5 kg -
Conditioning Workout
“BARBARA”
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 Minutes Rest
Timecap: 45minsGood Times for “Barbara” (estimate)
– Beginner: 46+ minutes
– Intermediate: 34-45 minutes
– Advanced: 24-33 minutes
– Elite: <23 minutes -
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Quad Blast Workout
Quad Blast: 1-3 round
25 x ilmakyykky
24 x askelkyykky
24 x hyppyaskelkyykky
15 x kyykkyhyppy -
Total workouts of the week Workout
Rest day, total workouts of the week 9 hours, x 4
Deload weekStrength & conditioning
Metcon x 2
Aerobic work -
Upper body strength -
Squat - 2450 kgGymnastics
MU - 55
BMU -
BFLY - 120
BCTB - 85
HSW -Recovery
Sleep, 8+ hrs/week - 2
Avg. time to bed - 23:25
Avg. hours asleep - 7 h 30 min
Avg. cals/day - -
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