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 + conditioning + core Workout
135 min
Warm up & mobility for 25 min1.Gymnastics
A. MU practice for 70 min
- RS 4 x 8
- TWB 2 x 3
- HTR 3 x 1
- MU 15 x 12.Conditioning
A. 5 x 1 min on / 1 min off: Max cal assault bike
- 22 - 19 cal/min
B. 15 min easy assault bike3.Core
A. 3 rounds of:
15 curl up w/3 sec. hold at top
25 s. side plank hold
20 bird dog -
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Dominant Workout
Strength / Skill:
- Work up to a heavy set of 5 Power CleansWOD - 8 Minute AMRAP:
- 8 Power Cleans (#135/95)
- 30 DUs (DU Mod:15 sit ups)Optional Post For Time:
12, 9, 6 reps
- MUs
- Box Jumps (30",24) -
TTP SPP 27.10.2016 S3 / week 3 Strength
Aamu: 45 min
WU for 10 min
1.Weightlifting
A. Suggested clean and jerk warm up
A. Power clean + clean – 12 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
45 47.5 50 / 52.5 55 55 / 57.5 57.5 60 / 60 62.5 c x. 57.5B. Snatch – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100%1RM range
2.SPP (Conditioning)
A. For time
100 pull ups > 50
100 push ups > 50
100 air squats > 50
Time cap. 15 minutes
Result: 9.44
167/181REST. 8 Minutes
B. 3 rounds for time
30/24 cal assault bike > 10 cal
15 power clean and jerks @ 60/40kg
Time cap. 12 minutes
Result: 10.50
177/1833.15 min assault bike
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