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-
1/15/21 Workout
Warm up(10)
3rds
20 heels to rear
10 side lunge
20 walking front kicks
10 pik n grassRCVR(30)
walk, bike, jog a couple miles or casually stretch for 20-30 mins or so.Finisher
30 side bends
1:00 hamstring stretch -
BBC Weightlifting - Day 3 Workout
A) Snatch
Muscle snatch, 3 x 2 @ 40% (of snatch)
B) Clean & jerk
Power clean + clean + jerk, 3 x (1+1+2)
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OPTIONAL Easy endurance work Workout
Easy endurance work
2-3rounds: E4MOM
1) 10 Db snatch +remaining time bike
2) 2-3 rope climb + remaining time row
3) 10 Db thruster + remaining time ski
4) 30-50 DU + remaining time echo
Total 40-60min, target hr zone 2 -
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Grindin' Workout
A.
In 3 minutes:
20/15 Calories Row
20 Single Arm DB Overhead Lunges
then..
Max Dual KB Shoulder to OverheadRest 2 min
B.
In 3 minutes:
20/15 Calories Ski
20 Alternating DB Overhead Lunges
then..
Max Alternating Sandbag/D-Ball Cleans over ShoulderRest 2 min
C.
In 3 minutes:
20/15 Calories BikeErg
20 Alternating DB Overhead Lunges
then..
Max Chest to Bar Pull UpsRest 2 min
D.
In 3 minutes:
20/15 Calories Row
20 Alternating DB Overhead Lunges
then..
Max Over unders 60/50cmRest 2 min
E.
In 3 minutes:
20/15 Calories Assault bike
20 Alternating DB Overhead Lunges
then..
Max Wall Balls 20/14 lbsScoring: Total reps performed in part A+B+C+D+E
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Extra Credit 07-02-2021 Workout
Resisted Nasal Breathing: 15 Breaths
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch -
BBC Weightlifting - Friday session Workout
A) Clean
Clean, nousu nelosilla painossa ylös päin kunnes liike alkaa hidastumaan.
- 2 kertaa sama paino ennen lisäämistä
- Ei tng, ei saa pudottaa
- 20:00 minuuttia.B) Clean pulls
Clean pull 4 x 4 @ raskain paino A -osiosta + 15-25kg
Ei tng, ei pudotuksia.C) Weightlifting conditioning
18-15-12 Reps for quality & minimum rest of:
Snatch grip push press behind the neck. 60% of Snatch 1RM (heavyish)
Weighted lunges
High box jumps
GHD sit-upsHarjoituksessa pitäisi olla raskaahkot painot ja sarjat pitäisivät tulla putkeen nippa nappa. Jokaisen setin jälkeen pitäisi olla kunnon polte sekä hapot lihaksissa.
Harjoitusta ei tarvitse vetää aikaa vastaan, mutta reippaahkolla tahdilla.
Box hypyt “ykkösinä” eli ei jännehyppyjä.
Jos et tehnyt viime viikolla, niin käytä nyt toistoja 15-12-9 -
Intervals Workout
