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-
Gymnastics + strength Strength
150 min
WU 15 min
1.GS
A. MU 45 min
- Skill drills
- MU 10 x 1
- Total of 10 MUB. Bfly
- 20 repsC. Bfly CTB
- Box drills x 3 sets
- Singles 8 x 1 reps2.Strength
A. HSPU Strength, 6 sets:
3 Pike HSPU + max hold at bottom
- Rest as needed
- 3+8 s., 3+6 s., 3+6 s., 3+6 s., 3+5 s., 3+5 s.B. Bench press 6 RM (max 2 sets)
30 40 46 48 kgC. Bench press 5 x 4 @ 6 RM weight
48 kg
- Rest as needed-D. 5 sets:
Reverse lunge to knee lift 8+8 (Slow and controlled, pause at top position)
DB Prone row x 8 (Heavy, but controlled) - 25 lbs -
Metcon Workout
20 Min AMRAP of:
C2B Pull Ups 21 reps
Plyo Box Jump Overs (60/50 cm) 15 reps
BB Hang Power Snatch (50/35Kg) 9 reps -
WL + Barbell cycling Workout
muscle clean + non contact power clean practice
7' AMRAP
3 power clean
3 frontsquat
6 push up -
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7.7.2018 Masters MM Workout
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Run + Gymnastics + weightlifting + strength Strength
AM: 60 min
2 min run/1 min walkPM: 60 min
Warm up 15 min
1.GS
A. HSW 10 min
- 5 m.B. MU 50 min
- Skill drills
- MU 10 x 1C. Bfly + bfly CTB 20 min
- Bfly - 25 reps
- BCTB - box sets x 3
- Kip swing + CTB 2 x 3
- CTB singles 5 x 1D. EMOM8: kip HSPU x 4 reps
2.WL
A. Clean pull + Squat clean
Build to challenging 1+2 for the day3.Strength
A. 4 sets:
10 KB Front rack step ups (Heavy!) - 4 x 12 kg
8-12 Archer ring rows - 10 12 10 10 reps
- Rest 90 s. between rounds- -
Core and blades Workout
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Accessory wod Workout
• 3 Round not for time of:
Double KB Floor Press 10 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare 10 reps unbroken)
Assault Bike 1:00 @ 70-80% MHR
Double KB Row 10 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare 10 reps unbroken)
Assault Bike 1:00 @ 70-80% MHR -
Kind of Isabell and kind of Grace and something else... Workout
With partner complete the total reps of
30 hang power snatch (60/40 kg)
30 muscle ups
30 power cleans (60/40 kg)Work in turns (other one works while other one rests etc)
Scale MU to C2B/ or pull ups
TC 15 min