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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Total workouts of the week Workout
Rest day, total workouts of the week 9 hours, x 5
Deload weekStrength & conditioning
Metcon - 4
Aerobic work - 1, 50 min
Upper body strength - 1
Squat - 1465 kgGymnastics
MU - 15
BMU -
BFLY -
BCTB -
KCTB- 35
HSW -Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 23.00
Avg. hours asleep - 7 h 55 min
Avg. cals/day - 2770
Capacity - 108 -
Måndag 10/4 2017 Workout
Every 90sec: 3sets
1: 8/8 Bulgarian split squats
2: 8/8 1-arm DB bench Press
3: 20 reverse snow angels
+
5rft:
5 Wall climb push ups/10 Push ups
20 farmer carry walking lunges -
Prestation Onsdag 5/4 2017 Workout
Snatch balance 3-3-3-3-3, Bygg upp till tung 3:a
+
Partner WOD:
10 rounds/5each
250m row
10 DB Thrusters 20/15kg -
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Gymnastics Skills Workout
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Conditioning Workout
AMRAP 15:00
2 Wall Climbs
2 Rope Climbs (1 Legless + 1 w. legs)
400 Meter Run / 500m Row / 20-30 Assault Bike Cals /
Rx+: 2 Legless Rope Climbs -
Metcon Workout
• 4 Min AMRAP of:
Row 21/18 Kcal
Burpees over the Row 21 reps
BB Deadlifts (85/55Kg) max reps in time remain
4:00 rest
4 Min AMRAP of:
Row 18/15 Kcal
Burpees over the Row 18 reps
BB Deadlifts (100/70Kg) max reps in time remain
4:00 rest
4 Min AMRAP of:
Row 15/12 Kcal
Burpees over the Row 15 reps
BB Deadlifts (120/85Kg) max reps in time remain -
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Tisdag 2/1 2018 Workout
A: Gymnastic skill
10min emom
1-5 muscle ups
or
Practice muscle up
B: conditioning
Row 3x3000m, rest 1:1
