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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Endurance Workout
• Interval:
4000 m of:
Assault Bike @ max effort
(registra il pace in Watts medi e il tempo sui 1000 m)
5:00 rest
3 Interval of:
Assault Bike 2000 m @ 4000 m pace (usa il pace dei 4000 m)
1:1 rest -
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training Workout
21-15-9
Overhead lungs 20kg
T2b
Aroundhead 15kg
After each round 1 hill run
3min rest
21-15-9
Front squat 40kg
Burpee boxjump
After each round 1 hill run -
WOD 11112015 Workout
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2015-04-15 Workout
A: Squat Snatch (skill)@30-40% av 1 RM
B: 800m Lö@80%
vila 2 min
x 6 set(se dagens pass som ett återhämtningspass)
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5-4-3-2-1 rounds Workout
5 Rounds
10 KB Swings (1.5/1)
10 step ups4 Rounds
10 Overhead Walking Lunges (10kg plate)
10 Hand-Release Push Ups3 Rounds
10 Air Squats
10 Russian Twists (5kg med ball)2 Rounds of:
10 Ring Dips
10 Sit Ups1 Round
5 Handstand Push Ups -
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Week 1 - Star Complex Day 1 (Squat/Press) Workout
87654
1000m row. 4:25Top half squat 3. 70kg
Front squat 3. 50kg
Hang snatch 3. 20kg
Jump squat 8 8kg
Vertical jumps 8 no weightTop half seated press 3. 30kg
Standing press 3 20kg
Push press. 3 20kg
Fast DB press 20 sec 6kg
Med ball overhead throw 8 3kg -
Competition Workout
B.
Four sets of:
Bulgarian Split Squats x 10 reps each leg @ 30X1
Rest 45 seconds between legs, and 90 seconds after the set
Strict Handstand Push-Ups x Max Reps
Rest 15 seconds
Assisted Strict Handstand Push-Ups x 8-10 reps
Rest 90 seconds